8 spears fresh asparagus, bottom ends snapped off and stems lightly peeled

1 tsp (5 mL) canola oil

2 tbsp (30 mL) finely chopped spring leeks, white ends only

1 cup (250 mL) finely chopped red bell pepper

1 cup (250 mL) finely chopped mushrooms

1/2 cup (125 mL) small shrimp, deveined and cooked

1 tsp (5 mL) fresh thyme leaves or 1/2 tsp (2.5 mL) dried thyme

1⁄8 tsp (0.5 mL) fine-grain sea salt

1⁄8 tsp (0.5 mL) freshly ground black pepper

8 large omega-3 eggs, lightly beaten

2 tsp (10 mL) Parmesan cheese

Egg-ceptional Nutrition

Photo: Masterfile

Whoever coined the saying “Good things come in small packages” must have had the egg in mind. The diminutive ovoid is a low-cost, low-calorie source of high-quality protein and provides 11 important nutrients. These include vitamins A, B12, D, E and folate, as well as minerals such as infection-fighting zinc, free-radical-foiling selenium and blood-building iron. Although egg yolks are a major dietary source of cholesterol, for most people, cholesterol in food does not significantly raise blood cholesterol (collar saturated and trans fats for that). And omega-3 eggs have less cholesterol than standard eggs. An added plus: eggs contain yellow carotenoid pigments such as lutein, which help ward off cataracts and age-related macular degeneration. — Diana Swift

Salad

8 oz (250 g) dried soba noodles

2 tsp (10 mL) sesame seed oil

1 tsp (5 mL) white rice vinegar or sherry vinegar

1⁄2 tsp (2.5 mL) low-sodium soy sauce

1⁄2 tsp (2.5 mL) dark soy sauce

2 medium carrots, peeled and finely grated

2 tsp (10 mL) grated ginger

1. In a large pot, bring 3 quarts (3 L) water to a boil. Add noodles and cook according to instructions on package (usually 1 to 2 minutes). Drain and run under cold water until noodles are cold. Drain thoroughly and place in a large bowl.

2. Add remaining ingredients and toss until noodles are well coated. If not serving immediately, refrigerate until needed.

Salmon

2 tbsp (30 mL) concentrated orange juice (preferably organic)

2 tsp (10 mL) white miso paste

1⁄2 tsp (2.5 mL) low-sodium soy sauce

1⁄2 tsp (2.5 mL) dark soy sauce

1 tsp (5 mL) brown sugar

1 tsp (5 mL) sesame seed oil

16 oz (500 g) salmon fillet, cut into 4 equal portions

1⁄2 tsp (2.5 mL) canola oil

2 tsp (10 mL) finely chopped chives

1 lemon, cut into 8 wedges

1, 2, 3, Omega!

Omega-3 polyunsaturated fatty acids are taking centre stage (and being liberally added to food products) because of their benevolent anti-inflammatory, antidepressant and blood-thinning powers. They’ve been linked to a reduced risk of hypertension, heart disease, blood clots, stroke, cancer, asthma, arthritis, depression and even dry skin and wrinkles! As well, they may enhance brain development in the young and help maintain mental function in the aged. There are 10 different omega-3s, but two we hear a lot about are DHA and EPA, potent long-chain marine fatty acids that abound in cold-water fish,
especially dark-fleshed varieties such as salmon, herring, mackerel and sardines. (As for fish risk, the benefits of two weekly servings of seafood outweigh the dangers of contaminants.) Not a fan of finned foods? Plants contain a version called ALA — found in walnuts, leafy greens, flaxseed and canola and soy oils — which the body converts to DHA and EPA. An adequate daily intake of ALA is 1.6 grams for men and 1.1 grams for women; 10% can be taken as DHA or EPA. An excess of omega-3s could boost the risk of bleeding.    — D.S.

Mayonnaise

4 tbsp (60 mL) soybean- or canola-oil mayonnaise (look for omega-3 check mark)

Squirt fresh lemon juice

1 tbsp (15 mL) chopped fresh basil or 1 tsp (5 mL) dried basil

1 tbsp (15 mL) chopped fresh dill or 1 tsp (5 mL) dried dill

1 tsp (5 mL) dry hot mustard

4 tbsp (60 mL) ground walnuts

Whisk all ingredients together in a small bowl until mayonnaise is evenly mixed. (If tightly sealed, mayonnaise will keep in refrigerator for up to 2 weeks.)
                             
Sandwiches

8 slices flaxseed bread

4 4-oz (125 g) cooked skinless, boneless chicken breasts, sliced diagonally

2 water-packed roasted red peppers, deseeded, dried with paper towels and cut in half to make 4 flat pieces

1⁄2 small English cucumber, sliced

What’s the Big Dill?

Ferny dillweed may look wispy and delicate, but it packs a protective punch, thanks to its panoply of phytochemicals. It contains heart-healthy, cancer-fighting antioxidant flavonoids such as anethofuran, kaempferol and vicenin (which guards against radiation damage). It also features aromatic essential oils called monoterpenes. These include carvone, which battles embarrassing gastrointestinal gas, and limonene, which fights tumour cells and neutralizes carcinogenic toxins in cigarette smoke. As for traditional nutrients, dill provides iron, manganese and dietary fibre. A tablespoon of dill seed delivers 100 milligrams of calcium (10% of most adults’ daily requirement), a tablespoon of dillweed about half that. — D.S.