Here are some delightful recipes from The Omega-Life Program. You will find many more deliciously healthy recipes in The Omega-3 Diet Revolution and The Total LIFE Diet.
Seafood Pizza
 Yes pizza can be very healthy! Prepared at home with healthy toppings, pizza can be a regular item on your menu. Your kids and teenagers will love it. This pizza is high in omega-3s from the fish and seafood and rich in antioxidants from the tomato-based pasta sauce, garlic, olives and olive oil.
Serves 4-8 (depending on appetite)
Preparation time: 20 minutes
Baking time: about 15 minutes
Oven Temperature: 180°C
Ingredients
8 white pita rounds (individual pita bread pockets)
8 tablespoons tomato-based pasta sauce
8 tablespoons chopped parsley
2 tablespoons extra virgin olive oil
1 large onion, diced
4 cloves of garlic, crushed and finely chopped
200 g raw fresh fish eg. Snapper, Tailor.
100 g calamari rings
125g King prawns
80 g pitted black olives
100 g green capsicum, diced
12 tablespoons reduced fat grated mozzarella cheese or 1½ tablespoons per pita
Method
Spread pita rounds with pasta sauce and sprinkle with parsley. Set aside.
Heat olive oil in a large frying pan and sauté onions and garlic, taking care not to burn the garlic. Add fish breaking with cooking spoon and sauté for about 1 minute. Then add the prawns frying for another 1-2 minutes and finally the calamari. Sauté for about 40 seconds - don’t overcook the calamari as it can be become tough very quickly.
Top each pizza with the fish and prawn mixture and sprinkle with capsicum and olives ending up with a calamari ring. Finally sprinkle cheese and bake at 180°C for about 15 minutes or until cheese is melted and golden brown.
Serve with a tossed green salad.
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Egg Mornay
 Serves 3
Preparation time: 15 minutes
Baking time: 15-20 minutes
This creamy dish is ideal for lacto-ovo vegetarians, but can be enjoyed by everyone. A mornay is a versatile dish that can be used in several ways. Substitute 300g of canned salmon or tuna for the omega-3 eggs or a combination of your favourite vegetables.
Ingredients
6 omega-3 eggs, boiled and halved
30g canola margarine or spread
50 g leeks
1 tablespoons flour
1½ cups low fat or skim milk
¼ cup reduced fat grated cheddar cheese
1 teaspoon Dijon mustard or any unsweetened mustard
100g canned, drained corn
Salt and freshly ground pepper to taste
½ cup breadcrumbs
3 tablespoons reduced fat grated cheddar cheese (for topping)
Method
Sprinkle the eggs with a little salt and pepper and arrange in a rectangular ovenproof dish with the yolk facing downwards.
Melt canola spread in a pan and sauté the leeks on medium heat. Add the flour gradually stirring continuously. Take off heat and stir in the milk gradually. Return to heat stirring constantly until the mixture thickens.
Remove from heat, and add the grated cheese, mustard, corn, salt and pepper, stirring gently until the cheese is melted.
Pour mornay sauce over eggs. Top with the breadcrumb-cheese mixture and bake in a moderate oven, about 180°C, for 15-20 minutes or until topping is golden brown.
Serving suggestion: baked potato, sweet potato/pumpkin and broccoli, crusty bread rolls.
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Fragrant Rice
 Serves 4-5
Preparation time: 30 minutes
Cooking time: 25-30 minutes
Ingredients
1½ cups raw rice. e.g. Basmati
2 tablespoons mustard seed oil, canola oil or canola margarine
1 small onion finely chopped (about 25g)
1 clove garlic crushed
½ teaspoon finely chopped ginger
3 cardamom pods, bruised
3 cloves
4½ cm (2 inch) cinnamon stick
(You can substitute mixed spices if desired, although they won’t taste as good)
½ tsp powdered turmeric for yellow colouring
3 cups water
1 small stock cube
½ cup frozen peas
½ cup corn kernels
60g cashew nuts, lightly toasted
60g sultanas or raisins
Method
Wash rice and leave it to drain in a sieve for as long as possible (ideally 30 minutes).
Heat the oil in a saucepan and sauté the onions. Then add the garlic, ginger and spices and fry gently for about 1 minute. Stir in the rice until well coated with the spiced oil. Add water and bring to the boil.
Reduce to very low heat immediately, cover pan and cook for 10 minutes. Stir in the frozen vegetables, cover and cook for a further 5 minutes.
Remove saucepan from heat and allow to stand for about 5 minutes. Uncover saucepan, fluff rice with fork and stir in the toasted nuts and sultanas or raisins. Remove spices before serving.
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Tossed Salad
 A daily salad - using a variety of ingredients - is a positive step in the direction of life-long health. This is a basic tossed salad that goes well with many dishes.
Serves 6
Preparation time: 10 minutes
Ingredients
3 cups mixed lettuce leaves washed and dried
3 cups rocket leaves washed and dried
20 cherry or grape tomatoes
2 capsicums- yellow and orange/red, deseeded and sliced thinly making rings
1/3 cup spring onions, chopped
6 teaspoons (about 15g) linseeds
Salad Dressing
3 tablespoons balsamic vinegar
3 tablespoons extra virgin olive oil
Freshly cracked pepper
Salt to taste
Method
Wash and dry all the salad except for the linseeds, mixing them together in a large bowl. Set aside.
Whisk together the salad dressing ingredients. Toss the salad with the dressing and transfer to a salad bowl. Sprinkle with linseeds.
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Pecan Pie
 Makes about 12 small serves
Preparation time: 30 minutes
Cooking time: 35-40 minutes
Oven Temperature: 170-180°C
Ingredients:
Canola pastry:
1¼ cups plain white flour
80g canola spread
Cold water
Filling:
200g pecan nuts
60g canola margarine
¼ cup golden syrup
50g brown sugar
2 omega-3 eggs, lightly beaten
2 tablespoons white self raising flour
2 teaspoons vanilla essence
Method
Sift flour and rub in margarine until the mixture is of the consistency of fine breadcrumbs. Add enough cold water to form a dough. Roll out to a thickness of about 3mm and line the base and sides of a lightly greased 24-25 cm flan dish and bake blind at 190°C for 10 minutes.
Arrange the pecans on the base of the flan. Cream canola margarine and sugar. Mix in the omega-3 eggs, golden syrup and vanilla. Carefully spoon the egg mixture into the pastry case. Bake at 180°C for 10 minutes. Reduce heat to 170°C and bake for another 15-20 minutes. Serve either hot or cold.
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