Omega-3 Rich Snacks

Omega-3 fatty acids are found to have a positive effect in a number of inflammatory diseases, including asthma and allergies. Their benefits extend to other diseases which include depression, heart disease, diabetes, arthritis and Alzheimers disease. These fatty acids are particularly important for growth and brain development in children. Below are some inexpensive and tasty ways to increase the levels of omega-3 in your diet. Serve with wholegrains and vegetable crudités as a light lunch or snack. Remember, two portions of fish per week is ideal, one of which should be an oily fish. Read our article to learn more about the importance of Omega-3 fatty acids.

AFSA Sardine Pate

Sardine Pâté

  • 1 tin sardines in brine
  • 1 lemon or lime
  • 1-2 Tbsp créme fraîche (or plain soya yoghurt)
  • Ground black pepper
  • Pinch of paprika

Mash the sardines with a fork and squeeze the citrus into the mixture. Add the créme fraîche or soya yoghurt into the mixture and mix until the desired consistency has been reached.

Season with ground pepper and paprika.

AFSA Mackerel Dip

Smoked Mackerel Dip

  • 1 smoked mackerel fillet
  • Juice of 1 lemon
  • 1 Tbsp cream cheese (or tofu)
  • Pinch of ground coriander
  • Pepper to taste

Mash the mackerel in a mixing bowl until chunky. Add the lemon juice and cream cheese or tofu, ground coriander and black pepper.

Salmon Spread

  • 1 tin pink salmon in brine
  • 1 lime
  • 1 stick celery, finely chopped
  • 1 spring onion, finely chopped
  • Coarsely ground black pepper
  • 2 Tbsp créme fraîche (or ½ block tofu)

Drain and mash the salmon. Combine with the juice of the lime and the chopped vegetables. Mix in the créme fraîche and black pepper and mix. You could use a blender for a smoother consistency.