Delicious ways to add Omega-3s to your meals

Recipes Included:

Foods for a healthy lifestyle can be full of great flavor. The traditional Mediterranean diet is a wonderful example of great food that can have a healthy impact on the body.

The Mediterranean diet is characterized by daily consumption of olive oil, fish, fruits, vegetables, legumes, nuts and whole grains. It encourages eating fewer processed foods and reducing consumption of meat, a common source of Omega-6 fatty acids. 

Everyone needs Omega-6 and Omega-3 essentially fatty acids because our bodies don't produce them. But it's important to keep them in the right balance to each other. The Mediterranean Diet helps achieve that balance by focusing on using olive oil instead of vegetable cooking oils that are high in Omega-6.

Chef Nick Stellino, of PBS-TV fame, uses Pompeian OlivExtra Plus with Omega-3 DHA for sautéing, baking and preparing soups, sauces and marinades because OlivExtra Plus has both olive oil and an added infusion of Omega-3 to help achieve a better balance.

"If you are going to cook with oil, doesn't it make sense to cook with one that contains more Omega-3?" asks Chef Stellino.

These recipes for Chicken Marsala and Black Bean, Edamame and Wheat Berry Salad make it easy to set a healthy table everyone will be happy to sit down to.

For more delicious ways to set a healthy table, visit www.pompeian.com.

Chicken Marsala
Serves  4

2 1/4   pounds chicken parts, skin removed
2  tablespoons Pompeian Extra Virgin Olive Oil
1/2  cup Pompeian Marsala Cooking Wine
8  garlic cloves with skin on
2-3  lemons cut into wedges
4  rosemary sprigs
Salt and pepper to taste*

Preheat oven to 400° F. Place chicken pieces in a roasting pan and drizzle with extra virgin olive oil. Season with salt and pepper to taste. Place garlic among chicken pieces and tuck lemon wedges alongside garlic.

Pour cooking wine over chicken. Scatter rosemary sprigs on top of chicken and bake for 10 minutes. Lower the oven temperature to 350° F. and bake for another 15 minutes, or until chicken is golden brown and juices run clear when chicken is pierced. Serve immediately.

*All cooking wines are denatured, so adjust your salt content accordingly.


Black Bean, Edamame, and Wheat Berry Salad
Serves 6 (3/4-cup servings)

4   cups water
1/2  cup dry wheat berries
1/2  of a 15-ounce can of black beans, rinsed and drained
1   cup frozen, shelled edamame, thawed
1   cup chopped tomato
1/2  cup finely chopped red onion
2   tablespoons Pompeian Red Wine Vinegar
3   tablespoons Pompeian OlivExtra Plus
 Salt and black pepper to taste

Combine water and wheat berries in medium saucepan and bring to a boil. Reduce heat, cover and simmer 55 minutes or until wheat berries are just tender.

Place in a fine mesh strainer and run under cold water to cool quickly; drain well.

Combine wheat berries with remaining ingredients in medium bowl. Serve immediately or cover with plastic wrap and refrigerate up to 8 hours in advance.

Note: Wheat berries are unprocessed wheat kernels and are sold in major supermarkets and health food stores.


Courtesy of Family Features and Pompeian