Carb Free / Low Carb, Diabetes, Food, Gluten Free, Paleo, Recipes, Vegan
It’s this easy to increase your omega-3 naturally: Tuna and Kidney bean salad with Flaxseed Oil Vinaigrette
Increase omega-3 to make meals healthier naturally
I have just made this salad for a quick lunch that used Flax Farm cold-pressed flaxseed oil and it ticks all the health boxes, it was so good I have to share it.
It is a perfect example of how to use our flaxseed oil to provide the good fat, omega-3, naturally using freshly pressed oil in your diet. It can be used for just one person or a whole family. Lots of people like the idea of our cold-pressed flaxseed (linseed) oil for omega-3 to naturally improve their diet but get puzzled by how to use it. Some are intimidated because they often eat alone and “don’t really cook”, this isn’t cooking it’s only putting ingredients in a bowl! Others would like to see their family get more omega-3 but are concerned about giving their family something different, no need to worry because Flax Farm flaxseed oil is so mild no one seems to notice the flavour and a lot of people, particularly children, prefer our flaxseed oil to olive oil.
Great example of how to use flaxseed oil in everyday meals for single people or families
The recipe is a variation on a salad my mother used to make when we were children and we all loved it. All the ingredients are very family-friendly, the addition of sweet potato makes it filling and soaks up all the delicious omega-3-rich dressing. Today I made it just for me so I simply put everything straight into the soup plate I was going to eat from, which is quick and saves on washing up. When I’m really trying to save on washing up I don’t even mix the salad dressing first, I just sprinkle all the dressing ingredients over the rest of the salad ingredients already in the bowl, then give it all a quick stir.
If you are preparing a meal for people with different dietary reequipments it is easy. Start with a bowl per person, add the ingredients they like or leave out other things and just drizzle the flax oil and vinegar over all the portions at the end. Everyone gets the delicious healthy meal they want without you needing to make any extra effort.
Quick to make, simple ingredients with easily substitutions
It took only moments to make, needed no measuring or skill and all measured by eye. The quantities are for a single person’s meal, we need more “cooking for one” recipes and this is even easier than any of Delia Smith’s. Just increase the quantities accordingly for more people or if you are feeling hungry.
Feel free to substitute similar ingredients if that’s why you have to hand or prefer. Add more or less depending on what you fancy or need to use up.
Tuna and kidney beans salad with flaxseed oil omega-3 dressing
Equipment
- 1 Bowl or plate
- 1 small bowl for mixing dressing optional
Ingredients
- 1/2-1 tin of tuna For a fish-free version just add an extra portion of beans or sliced raw mushrooms
- Similar quantity red kidney beans butter, black, cannellini or (cooked) broad beads work well too or even use (cooked) peas
- Similar quantity tomatoes
- Similar quantity or a bit less finely sliced onions Any, brown, red, spring onions, shallots or even chives
- Big double handful torn or shredded leaves, spinach or chard Mixed leaves is nice so add or use as alternative lettuce, watercress, rocket or fresh beetroot tops or similar
- Similar quantity cooked sweet potato peeled and roughly chopped best if still a slightly warm
- 1-2 Tbs Flax Farm Cold-pressed Flaxseed Oil If you prefer do half Flaxseed oil and half good extra virgin olive oil
- 1/2-1 Tbs Wine or balsamic vinegar, or apple cider vinegar, or lemon juice Aim to use 1 part vinegar/lemon juice to 2-3 parts oil
- pinch of salt
- black pepper
- 1 tsp Nutritional yeast optional. Can use grated Parmesan cheese as an alternative.
- Handful chopped flatleaf parsley
Instructions
- Mix the dressing ingredients: flax oil, vinegar, parsley, salt, pepper and nutritional yeast in a small bowl or jar and mix.
- Place all the remaining ingredients in a large soup bowl or fairly deep plate. Pour the salad dressing over the rest of the salad and enjoy.
Notes
