Tag Archives: omega 3

no frills tuna melt

20 Mar

photo-19Have some lonely looking tuna in your pantry? Transform it into a no frills tuna melt in no-time!

Tuna is a wonderful source of omega 3’s, but be weary as it also contains high levels of mercury, and is best eaten not too often.

Here’s how:

Serves 2


• 1 can of tuna
• 1/3 of a fresh baguette or other bread
• 2 thin slices of cheddar cheese
• Sprinkle of red pepper flakes


1. Prep your ingredients. Preheat your oven to 350F. Open tuna, drain out water or olive oil. Mash with a fork to loosen it up. Cut your baguette into two pieces, and cut up your cheese slices.

2. Assemble. On your open faced bread add tuna to each side – press down firmly for it to stay. Top with cheese. Place on a baking sheet and into your oven for 10-12 minutes.

3. Eat. Once cheese has melted, remove from the oven, and dinner/lunch is served!

Make it a more balanced meal by crafting a quick green salad, and enjoy!

blueberry banana chia smoothie

8 Mar

6755467955_6ca437077bChia seeds are all the rage, so why not add them into your special smoothie for a boost of protein, omega 3’s, calcium and potassium?!

Here’s how:

Serves 1


  • 1 banana
  • 1/2 cup frozen blueberries
  • 2 tablespoons chia seeds


1. Set out your blender.

2. Peel your banana, and split into 3-4 pieces, then add into your blender.

3. Add in your frozen blueberries.

4. Blend until banana and blueberries reach a smooth consistency. Pour into a glass or bowl.

5. Add in chia seeds, mix them into the smoothie. Let them sit for 5-10 minutes, or until the chia seeds have puffed up and become gel like.


Photo courtesy of swanksalot

Rice paper spring rolls, refreshing and yum

9 Apr

Looking for a new favorite lunch or snack?  Look no further!  We have created a tasty spring roll that is full of omega 3, fiber and vitamins A, K and C.  Try this recipe out for a delicious surprise:


  • Rice paper
  • Lettuce
  • Cilantro
  • Carrot sticks
  • Olives
  • Canned salmon, tuna or sardines


Dip the rice paper in hot water for 15 seconds, or until soft. Chop up cilantro, lettuce, carrots, olives, and smash up the fish. Place a bit of cilantro, lettuce, carrots, olives and fish in the middle of each piece of rice paper. Fold as depicted in our step by step photos, and enjoy!