Boost your immunity and athletic performance with these Omega-3-rich recipes

It has a bad rep, but nutritional research over the past few years has shown that eating fat will, in fact, do us many favours. One of the three macronutrients alongside protein and carbohydrate, fat helps the body absorb the fat-soluble vitamins A, D and E, and is a major source of energy.

We also need fat to produce important hormones, for our immune function, healthy skin and nerve function. Simply put, we can divide fats into saturated and unsaturated, but it’s the latter that can help reduce the risk of heart-related disease, as well as improve immunity levels, mood and brain development and sports performance.

That’s where omega-3 comes in. Part of the ‘unsaturated’ family, omega-3s can lower the level of ‘bad’ LDL cholesterol in your blood. Growing research also shows that their anti-inflammatory properties can help combat muscle soreness and post-exercise muscle swelling. While some studies suggest eating omega-3s reduces the demand for oxygen during endurance exercise so our body needs less energy.

Oily fish is where it’s at when it comes to getting in your omega-3’s. Mackerel, kippers, salmon, herring, fresh crab, sardines are all great. For vegetarians, sources include flaxseed, pumpkin and chia seeds and nuts, particularly walnuts, soya and soya products such as tofu, green leafy vegetables, seed oils such as rapeseed oil and eggs enriched with omega-3.

And so to the recipes. Extremely well-balanced and flavoursome, I’d recommend adding this nutritious and delicious Sicilian sardine spaghetti dish to your weekday training repertoire, especially if you’re trying to eat healthily on a budget.

Easy to prepare and packed not only with healthy fats but also containing protein and carbs, a Tuna niçoise salad makes a great post-exercise lunch or light supper. Boost the carb intake with a hunk of seeded sourdough to scoop up the juices.

Avocados are also a good source of omega-3s, so you won’t go far wrong with my chunky Guacamole and chia seed crackers. And once you’ve tasted homemade pesto, there’s no going back to the jar. Try this Walnut and basil pesto to tick the healthy-fats box big time!

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Guacamole & Chia Seed Crackers

Prep 10mins | Cook 90mins (crackers) | Serves 4

Ingredients

Crackers:

• 3 tbsps chia seeds
• 3 tbsps milled flaxseed
• 2 tbsps sunflower seeds
• 2 tbsps pumpkin seeds
• 1 tbsp hemp seeds
• 3 tbsps zaatar

Guacamole:

• 1/2 red onion, diced
• 1 green chilli, seeded and diced
• 2 large avocados
• Juice of 1 lime
• 1 tomato, seeded and diced
• 2 tbsps coriander leaves, chopped

Method

1. Preheat oven to 110°C. Cover the flaxseed and chia seeds with water (about 200ml). Leave for 15mins or until ‘dough-like’. Stir in the rest of the seeds. Add the zaatar.
2. Lay a sheet of greaseproof paper on two large baking trays. Spoon half the mixture onto each tray and spread out with a spoon. With wet hands, press down. Lay another sheet on top, press down with a rolling pin, then set sheet aside.
3. Bake for 45mins. Remove and put the top sheets of paper back on each tray. Hold both top and bottom sheets of paper and flip the seeds over. Then peel off the new top sheet and bake for a further 40mins, until crisp and dry. Leave to cool.
4. Grate half the onion and mash to a paste with half the chilli and a pinch of salt. Scoop out the avocado flesh and roughly mash with a fork. Combine in a bowl then add lime juice, rest of the onion and chilli, the tomato and the coriander. Season well. Serve with the crackers.

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Walnut and Basil Pesto

Prep 5mins

Ingredients

• 75g walnuts
• 50g pack fresh basil leaves
• 1 small clove garlic, peeled and chopped
• 75ml extra virgin olive oil
• 30g parmesan cheese, grated
• Juice of half a lemon, or to taste

Method

1. Pound the basil leaves with the garlic and a pinch of sea salt in a pestle and mortar or blitz in a food processor.
2. Add the walnuts, pepper and olive oil and pound or blitz again until the required consistency is achieved.
3. Stir in the cheese and add the lemon juice. Season to taste. Use as a sauce for pasta, or with griddled aubergines, salmon, chicken or lamb chops, or spread on your sandwiches!

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Sicilian Sardine Spaghetti

Prep 5mins | Cook 15mins | Serves 4

Ingredients

Method

1. Put the raisins and saffron (if using) in a small bowl and cover with boiling water.
2. Heat 1tsp of oil in a frying pan over a low heat. Add onion and fennel seeds and fry for 5mins. Add breadcrumbs, stir until golden. Stir in lemon zest and garlic, cook for 1min. Transfer to a plate.
3. Cook the spaghetti in salted water as per pack instructions. Drain, reserving some of the liquid. Using the same frying pan, add sardines and anchovies and warm through over a gentle heat. Add the reserved onion mixture, then turn up the heat, add the wine, raisins and saffron water and boil for 30secs.
4. Add the drained spaghetti and some of the cooking liquid, and toss to combine. Finish off with the pine nuts, chilli flakes and chopped parsley, and serve.

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Tuna Niçoise Salad

Prep 5mins | Cook 10mins | Serves 4

Ingredients

• 4 fresh tuna steaks

• 1 tsp olive oil

• 4 eggs

• 12 baby potatoes, unpeeled

• 150g fine green beans

• 2 gem lettuces

• 1 pack watercress

• 100g cherry tomatoes, halved

• 1 red onion, finely sliced

• 2 tbsps capers, rinsed

• 2 tbsps black olives

• 12 fresh anchovy fillets

• 1 tbsp flat-leaf parsley

Dressing:

• 2 tbsps extra virgin olive oil

• 1 tsp Dijon mustard (optional)

• 1 tbsp lemon juice or red wine vinegar

• 1 tsp water

Method

1. Boil eggs for 6mins. Meanwhile, boil another small pan of water, add a pinch of salt and boil potatoes for approx. 20mins. With 2mins to go add the green beans. Drain.
2. Halve the potatoes, peel the eggs and cut into quarters. On four plates, arrange the watercress, lettuce, potatoes, beans, eggs, tomatoes, onion, capers, olives and anchovies as you like.
3. Heat a griddle or frying pan to hot. Season and oil both sides of the tuna and griddle/fry on each side for 2mins, depending on the size (you need it pink inside, otherwise it’ll be like a piece of rubber!)
4. Whisk the dressing ingredients. Lay the tuna over the salad and then drizzle over the dressing. Add the chopped parsley and season.