Omega3 Recipes & Tips

Easy, Healthy & Delicious Omega-3 Recipes

& Tips…

TIP #1

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Code Omega-3-6 …

The point of the omega-6 to omega-3 ratio is not to look at individual foods, but to look at your intake from your entire diet.

The omega-3 vs omega-6 controversy

Let’s start by saying that you need both types of fat in your diet—omega-3 AND omega-6. These two types of fat are “both” essential for human health. It isn’t that one is “good” and the other is “bad.” According to Dr Mercola, both perform distinct biological functions and offer their own unique health benefits. The major challenge is when you have excessive amounts of either one of them.

The primary sources of omega-6 are corn, soy, canola, safflower and sunflower oil; these oils are overabundant in the typical American diet which explains our excess omega-6 levels. There is no question that you need to eliminate MUCH of the omega-6 fats in your diet, but the fats you need to eliminate are the processed fats that have been refined and heated and become useless—and even worse, potentially very harmful to your body.

The ideal ratio of omega-6 to omega-3 fats is 1:1. Our ancestors evolved over millions of years on this ratio

Most  Americans are getting far too many omega-6 fats, this is especially pernicious as they are getting them in the form of highly processed vegetable oils. Most of these oils are Trans fats, created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid, and/or Genetically Engineered fats, like soy, corn and canola. 90% of the money that Americans currently spend on food is for processed foods, so this is obviously a real challenge for most Westerners today! So, avoid or limit these oils.

Coconut oil although not an omega-3 or omega-6 fat, is one of the healthiest fats we can eat. Coconut oil is also an extremely beneficial dietary fat  for your heart, metabolism, immune system, skin, and thyroid. It helps to aid digestion, lower cholesterol, increase thyroid function and insulin use. Coconut oil seems to aid in weight loss as well. Coconut oil’s health benefits derive from its special MCFAs (medium-chain fatty acids).

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Omega-3 tips - Gabriel code

TIP # 2

Humans lack the ability to produce Essential Fatty Acids (EFAs). We must get them from food or dietary supplements. By just increasing the amount of Omega-3s you eat each day you can:

    Improve your heart health

    Improve your brain health

    Help in reproductive health

    Decrease triglycerides and LDL cholesterol

    Increase HDL cholesterol (good cholesterol)

    Decrease your risk for Alzheimer’s disease

    Improve eye health

    Reduce depression

There are MANY common foods that you can eat to make sure you get enough EFAs  (essential fatty acids) in your diet. Adding wild salmon, whole organic eggs, almonds,  walnuts and Chia seeds into your everyday eating plan is a great start!

Hit the Omega-3 jackpot by topping your salads with ground flaxseed, flaxseed oil, hemp seeds, Chia seeds (3000 mg of Omega-3 in 1 1/2 TBS of chia), walnuts, almonds or macadamia nuts. Adding wild rice, legumes, avocado, spinach, mango, papaya, blueberries or honeydew melon to your salads is also a good choice all provide a good dose of Omega-3s and increase fiber in the diet. Two of the few fruits that contain more omega-3 than omega-6 fatty acid are mango and papaya.

Omega-3 fatty acids have been linked to protective benefits against heart disease and Alzheimer’s. It may also help diabetes, depression, and other chronic conditions. Omega 3 has wide ranging health benefits when eaten as part of a ‘balanced diet’.

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Omega-3 supplementation – Friend or Foe

EFAs depletion

Fish oil

Get The Facts

Although Omega-3 fatty acids have previously been linked to protective benefits against heart disease and Alzheimer’s, extremely high concentrations of omega-3 fatty acids found in  many ‘fish-oil supplements, may be harmful’, according to a study by scientists at the Fred Hutchinson Cancer Research Center in Seattle, published by cbsnews.com. High blood concentrations of DHA found in concentrated omega-3s were linked to a more than double risk for developing high-grade prostate cancer (43% increased risk for prostate cancer overall, and a 71% increased risk for aggressive prostate cancer).

In just the last decade, omega-3 has gone from being a little-known supplement to a worldwide, multi-billion dollar industry. But there’s a disturbing trend in the omega-3 industry scheming to make billions at the expense of your health : the rapid shift towards heavily concentrated, highly processed omega-3 capsules.

Concentrated Omega -3sConcentrated Omega 3s #2

So, how many omega-3s do we really need? While there’s no standard recommendation yet, suggestions range between 800 to 1,000 mg daily.  A three ounce portion of wild, raw coho salmon gives you a total of 923 mg of omega-3 fatty acids.

A High-quality Omega-3 supplement

If you don’t eat fish or other seafood, you can get omega-3s from Chia seeds, walnuts, ground flaxseed, flaxseed oil, and other sources of omega-3 fats. But if you prefer to take fish oil supplements, take a ‘high-quality Omega-3 supplement’ like  Jon’s Daily Omega-3. One capsule of Jon’s Daily Omega-3 gives you a daily dose of 1000mg of carefully processed oil using C02 extraction (safe and natural), and it’s in tricylceride form, the most bioavailable form that is easy for the body to use, in a way that is natural, safe, and holistic.

Jon’s Daily Omega-3

Jon's Omega-3 nutritional facts

Essential fatty acids (EFA’s) are a crucial part of The Gabriel Method approach to weight loss.

Jon’s Daily Omega-3′s are made with sustainable mackerel and sardines from S. America.

BONUS: Vitamin D3 included: Jon’s Daily Omega-3′s now include 1000 IU’s of Vitamin D3, essential for bone health, and also excellent for reducing fat hormone resistance.

*Quinoa IS THE WONDER GRAIN – With a light nutty flavor quinoa is packed with complete protein (it contains all the essential amino acids that humans need in their diet) + omega 3. It enhances soups, stews and rice dishes.

*Pulses or legumes such as lentils, chickpeas, black beans, kidney beans, white kidney beans (or Cannellini beans), french beans and navy beans are packed with omega-3 fatty acids, calcium, and soluble fiber. Mung beans (often used to make bean sprouts) are by far the best choice with 603mg Omega 3 and just 43mg Omega 6 in one cup cooked. Low glycemic-index foods such as beans are also beneficial when it comes to losing belly fat.

Cannellini beans (white kidney beans) White kidney beans are high in protein, very low glycemic (so they’re easy on your blood sugar),  high in fiber and they also have an excellent omega 3 to omega 6 ratio! . Cannellini beans are great in chocolate hummus (ganache) or any hummus because they are very creamy. To get the benefits of cocoa, choose a chocolate that has been minimally processed, such as non-alkalized dark chocolate.

*Fish and other seafood – Salmon, Oysters,Trout, mackerel, fresh tuna, herring & sardines are super-rich in omega-3 fatty acids. Choose wild over farm-raised fish and always from a local trusted source!

Gabriel Code.org Tips

TIP #3 (red flag)

Note : While fish is one of the healthiest food choices around, there are 4 specific types of fish — all very common — that you should literally NEVER eat – unless you;re buying from a local trusted market – due to incredibly high levels of contamination (heavy metal toxicity) that can and WILL hammer the delicate cells of your body with toxic inflammation…

salmon

In the end, this toxic inflammation build up contributes to achy joints, premature aging of the skin (and less visible organs like the heart, kidneys, and liver), difficulty losing weight, cognitive decline, forgetfulness, feeling blue and moody, and so much more … =  “Inflammation overloadTake it from a top medical doctor – Oncologist – Dr. Phil Spiess –  ‘The Inflammation Solution’ – fish to NEVER eat – Avoid these 4 types of fish like the plague UNLESS they come from a local trusted source :

WILD SALMON , GROUPER , RED SNAPPER , ATLANTIC COD

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TIP #4

According to dermatologist David E. Bank, MD, director of the Center for Dermatology, Cosmetic and Laser Surgery in Mount Kisco, N.Y. “Omega-3 fatty acids help keep the skin resistant to toxins, free radicals and pollutants”… Some indications of EFA (Essential Fatty Acids) deficiency are: ‘chicken skin’ (tiny rough bumps, mainly on the back of the arms); dry skin; fraying or brittle nails; dry hair; dandruf; menstrual cramps; premenstrual breast tenderness; menstrual cramps.

*’ALL’ egg yolks contain omega-3 fats. By providing hens with a natural, pasture-based diet their omega-3 levels can be naturally increased. Same thing with eggs produced by organic chickens fed omega-3s in their grain. You’ll likely find the following foods fortified with omega-3 fatty acids:  Milk, soy milk, yogurt, juice, bread, cereal, pasta, flour, flour tortillas… But, always choose natural unrefined sources over processed foods.

*Avocados are awesome, they are loaded with omega-3 fatty acids + powerful antioxidants which help the body get rid of cancer-causing free radicals. They also help reduce total cholesterol.

*Olive oil is extra rich in omega-3 fatty acids. Look for extra-virgin or virgin olive oil – they’re the least processed.

*Flax seed is full of fiber and omega-3 and omega-6 fatty acids, a little sprinkling of flax seed can go a long way … about 1.8 grams of omega 3 fatty acids in a 1-ounce serving.

Omega 3 - Flax seedFlax seed

*Chia Seeds – A single ounce of Chia seeds packs in 4915mg of Omega 3 but just 1620mg of Omega 6.

Chia (Salvia hispanica) is an annual herb, cultivated in tropical-subtropical climates. Chia yields its fruit in summer. A natural source of “Omega-3” fatty acids, antioxidants, plant source proteins, plant-based calcium (1oz=18% RDA), magnesium, vitamins, minerals, plant source proteins and fiber.  Chia is a better source of omega-3 fatty acids than Flaxseed – 4.9 grams of omega-3 in an ounce, compared to 1.8 grams in a 1 ounce serving of Flaxseed. 

Omega 3 - Chia seedsChia Seed

Chia Seeds- Gabriel CodeChia seeds are a concentrated source of nutrition and the best plant based source of omega 3 acids. Chia has no taste, no odor, it’s low in sodium and it’s gluten free. Chia is easy to digest and helps the intestinal transit. It also helps control blood sugar levels, cholesterol levels and blood pressure.

TIP # 5

Gabriel Code Tips

A 1-ounce serving of chia (Salvia hispanica) contains approximately 4.9 grams of omega 3 fatty acids, 177 mg of calcium, and more protein than beans. A 1-ounce serving of chia seeds = 4.4 grams of protein. 1-ounce serving of kidney beans = .01 grams of protein.

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OMEGA-3 FATTY ACIDS CHART

Food Serving omega-3 fatty acids % DV Density Quality
Flax seeds 0.25 cups 7.0 g 156.4 17.6 Excellent
Walnuts 0.25 cup 2.3 g 50.4 6.3 Very good
Chinook salmon, baked/broiled 4.0 oz-wt 2.1 g 46.4 3.6 Very good
Scallops, baked/broiled 4.0 oz-wt 1.1 g 24.4 3.3 Good
Soybeans, cooked 1 cup 1.0 g 22.9 1.6 Good
Halibut, baked/broiled 4.0 oz-wt 0.6 g 13.8 1.8 Good
Shrimp, steamed, boiled 4.0 oz-wt 0.4 g 8.2 1.5 Good
Snapper, baked 4.0 oz-wt 0.4 g 8.0 1.1 Good
Tofu, raw 4.0 oz-wt 0.4 g 8.0 1.9 Good
Winter squash 1 cup 0.3 g 7.6 1.9 Good
Yellow fin tuna 4.0 oz-wt 0.3 g 7.3 0.9
Cod, baked 4.0 oz-wt 0.3 g 7.1 1.2
Kidney beans 1 cup 0.3 g 6.7 0.6
Source: Am J ClinNutr 2008 Vol. 88(4):1111-1118.

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Omega-3 tips - GABRIEL CODE

TIP #6

Omega 3 helps lose belly fat. Omega 3 acids such as icosapentaenoic acid, docosahexaenoic acid and linolenic acid help in breaking down fat while reducing fat storage around your waistline.

Good Fats vs Bad Fats –  Learn the facts

The best way to improve your omega-3 to omega-6 ratio is to eat the following types of high-quality fats :

Unprocessed organic oils such as extra virgin coconut oil and olive oil. Nut oils such as almond, walnut, pistachio, macadamia, and hazelnut oils are best used for flavoring.  Avocados / avocado oil, and organic butter (raw butter from grass-pastured cows) are all good sources of highly bio-available omegas. And so are “Raw” nuts and seeds such as flax seeds, pumpkin seeds, Chia seeds, sunflower seeds, sesame seeds, almonds, and English walnuts, in particular, are also extremely high in omega-3s (ALA).

Then there’s the almond milk, full of omega 3 and omega 6, fiber and protein, vitamin A, B, E, F, K, calcium, iron, magnesium, zinc, phosphorus, selenium, and folic acid..

Omega 3 - How to make Nut milk

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TIP #7

The Gabriel Method E-Recipe Book (Digital) 

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 Delish 2 Ingredient Vegan Ice Cream

- FOOD MATTERS 2 ingredient Vegan Ice Cream

Ingredients:

– 2 frozen bananas + 3/4 cup cold nut milk (coconut or almond … your choice)

1. Have your bananas peeled and frozen
2. Once frozen, add these to your blender or food processor and gradually add the
nut milk) Depending on the consistency you want to achieve, you may not need a
whole cup of nut milk
3. Blend until just mixed. Be careful not to over-blend
4. Enjoy !
 
Topping Ideas:
– Chopped nuts- Nut butter (peanut, almond, coconut) – Raw chocolate – Honey to
sweeten – Vanilla – Shredded coconut – Sprinkle of cacao / cinnamon.
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 Fats to Avoid!

The following are the primary sources of highly processed, highly refined and highly oxidized oils used in processed foods: Canola oil (the worst), Corn oil, Soybean oil, Sunflower oil, Vegetable oil, Margarine & Shortening, and Hydrogenated or partially hydrogenated fats.

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Gabriel Code.org Tips

TIP #8

THINK BIG… START SMALL

“It does not matter how slowly you go……as long as you do not stop.” – Confucius

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Quick and easy “Gabrielicious”, omega-3 rich recipes, the entire family will enjoy. These recipes will give you high energy during the day and help you burn fat while you sleep. You’ll be amazed at how rich and flavorful eating The Gabriel Method way can be.

Here’s What You’ll Find:

  • OMEGA-3 EVERYTHING
  • Wheat-free pancakes/ brownies
  • Fast and simple breakfasts
  • Hearty soups & snacks
  • Protein-rich snacks
  • Savory dinners

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 Gabriel Code Omega-3 Rich Recipes 

 Read the Recipe.  Prepare Ingredients and Supplies. Follow the Recipe.

OATS, ALMOND MILK AND APPLE BUTTER

Apple Butter

Start your day with a steaming bowl of oats, which are full of omega-3 and omega-6 fatty acids (for nervous system function and healthy skin and hair), folate acid and potassium. A little sprinkling of flax seed (Flax Seeds – 1 oz. 6388mg of Omega 3 fatty acids) over your oatmeal can go a long way for the ultimate heart-healthy breakfast. Add almond milk (It has a low caloric value, with an 8 oz serving of Plain -which has no added sugar- only containing  around 60 calories) + apple butter for sweetness (Recent studies have shown the brain boosting properties – Alzheimer’s fighting properties – of apples).

 Here’s what you will need for the Apple Butter: 12 apples (I prefer Red Delicious) 1/4 cup of raw honey; 1/2 of teaspoon ground cloves 3 tablespoons of cinnamon;1/2 teaspoon of nutmeg Start by peeling, coring and dicing your apples. When you’re finished dicing the apples, toss them all into a crock pot. Sprinkle the spices and drizzle the honey on top. Cook on low for 6 hours. When 6 hours is up, mash the apples with a potato masher or a fork. Cook for 2 more hours. When the apple butter is finished in the slow cooker, pulse a couple of times in a food processor. Let it cool completely before storing in your refrigerator.

Add it to your oatmeal…. Or spread it on a piece of SWG bread. Dip sweet potato fries in it. Mix it up with Greek yogurt Use it as a sauce or glaze on chicken, turkey, or pork The list goes on! See what ways you can find to enjoy this fall favorite…

 Here’s what you will need for the Homemade Almond milk

Homemade almond Milk

Want a cold oatmeal surprise for breakfast ?

Start your day with a no-cook Summer Porridge, which is full of omega-3 fatty acids, folate acid and potassium. Summer Porridge is incredibly filling and great to throw into small mason jar and take ‘to go’.

cold oatmeal puddingCold Oatmeal Pudding /Summer Porridge

Oatmeal, Fruit & Chia Breakfast Pudding

Ingredients

1/2 cup uncooked old fashioned rolled oats or steel cut oats
1 cup almond or coconut milk or a milk-yogurt combination
2 heaping tablespoons Chia seeds;
1/2 large ripe banana, mashed
1Tbsp. virgin coconut oil
Pinch of kosher salt
1/4 tsp. pure vanilla extract
Add to taste desired sweeteners (stevia, raw honey …)
“Chopped mango  or papaya (both super rich in omega-3)
unsweetened coconut flakes, optional /1 tablespoon peanut butter or almond butter, optional/ Greek yogurt (2 Tbls) optional.

1. Add oats, almond or coconut milk and Chia seeds to glass jar, along with desired sweeteners (Stevia, raw honey, maple syrup …). Add coconut oil and flavors (vanilla, almond butter or peanut butter diluted) You can add Greek yogurt for additional texture. Put a lid on the jar and shake well to combine.

2. Add banana (banana is key, it gives texture and sweetness throughout). Banana + dark cocoa + peanut butter is a good variation that’s also a great apple dip.

 3. Mix all together. Cover the glass jar and refrigerate overnight. The oats and Chia seeds absorb the liquid and soften. You’ll have a great pudding by the next day.  Just before eating, top with fruit and coconut (optional). Mix well. Re-cover and and take ‘to go’.

Eat chilled. Enjoy!

Variation – with Greek Yogurt

½ cup frozen mixed berries, or other fruit
2 Tbsp. chia seeds
Add to taste desired sweeteners (stevia or raw honey)
Small pinch of salt
1cup plain Greek yogurt
½ tsp. vanilla extract
Unsweetened coconut flakes, or nuts (optional)

In a glass jar, stir together fruit, chia seeds,sweetener and salt. Whisk yogurt and vanilla together and pour over fruit mixture. Cover and refrigerate overnight. In the morning, top with coconut and nuts, re-cover and and take ‘to go’.

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BACON, LETTUCE, TOMATO & AVOCADO SANDWICHES

Avocados: Rich in omega-3160 mg/cup

BLT+avocado sandwiches

Yield: 2 glorious sandwiches/ Ingredients:

2 slices thick cut bacon, cut in half
4 slices flaxseed bread lightly toasted
4 avocado slices
4 tomato slices
2 leaves romaine lettuce
Home-made Organic Mayonnaise
Fresh ground pepper
Chia seeds

Spread  toast generously with organic home-made mayo (recipe below) , grind some pepper on the mayo and sprinkle Chia seeds on top. Add lettuce , tomato, bacon, and avocado slices.

Variation #1 Add a touch of sriracha sauce

 Mix organic mayo, minced garlic, lemon juice and a little Sriracha sauce (like Tabasco sauce but much better)

Variation #2 – Egg-BLT sandwich

Substitute avocado slices for fried eggs (2). Note: You want this to be a gentle method of cooking, you want the eggs to be soft and silky. If the oil gets too hot too fast, you’ll end up with crispy, bubbly eggs.

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GRILLED SALMON

grilled salmon

INGREDIENTS – SERVES 4

4 salmon fillets – Choose wild over farm-raised fish

1 tablespoon + 1 teaspoon Dijon mustard

2 tablespoons soy sauce

1/2 teaspoon dried minced garlic

4 tablespoons extra virgin olive oil

Combine the extra virgin olive oil, soy sauce, mustard, and garlic in a small bowl. Place the salmon fillets in a baking dish or a large resealable plastic bag. Pour half of the marinade over the fillets. Seal the container and refrigerate for at least 30 minutes. Refrigerate the other half of the marinade to use later. After 30 minutes, remove the salmon fillets from the marinade. Grill salmon, covered, over high heat for 5-10 minutes, until fish flakes easily with a fork. Drizzle the cooked salmon with the reserved marinade before serving.

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SPANISH TORTILLA

Spanish Tortilla

This  omelette with potatoes is a traditional Spanish dish – ‘Tapa’ or appetizer . It is equally good for breakfast or brunch. Serve cold or hot.

INGREDIENTS – SERVES 6

450 grams of potatoes, peeled

1/4 cup olive oil

5 whole organic eggs

1 large onion, chopped

little sprinkling of flax seed, Chia seeds, salt & pepper to taste

Slice the potatoes as thin as possible and dry them with a paper towel. Saute potatoes and onions in olive oil over medium heat, turning frequently, until golden (in about three minutes). Meanwhile, beat the eggs with salt and pepper until frothy, 1-2 minutes. Pour the eggs over the potatoes, cover, reduce heat and cook for about 5-7 minutes until the omelette is cooked, and the bottom is golden. Slide the omelet onto a plate, cover with another plate turn it over and then pass it back to the pan, so that it cooks on the other side. Cover and cook for another 5 minutes. Cut into pieces and serve hot or cold. Yummy!

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WILD RICE WITH ALMONDS AND CHIA

One cup cooked wild rice delivers lots of protein, iron, zinc, fiber, magnesium, and manganese. You’ll also get 195mg Omega 3 while only taking in 156mg of Omega 6.

Wild rice with AlmondsA side dish full of fiber and omega-3

INGREDIENTS – SERVES 4

     Half cup extra virgin olive oil; Pearl onions 1 cup  minced; 2 tablespoons fresh parsley; 2 tablespoons seasoning; 1 tablespoon soy sauce; Half cup maple syrup;4 cups cooked wild rice; 1 cup chopped almonds; 3 tablespoons Chia seeds; Half cup white wine; 1 cup golden raisins;

Cook rice as usual, following package directions. In a saucepan put the olive oil and the onion until transparent. Add the seasoning of your choice (black pepper, Italian seasoning, etc.) wine, raisins and soy sauce and let cook a few minutes to let the flavors come together, add salt to taste and reserve. Before serving add chopped almonds; hot wild rice and previous preparation, mix well and sprinkle with finely chopped fresh parsley and Chia seeds. Serve immediately.

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WILD RICE, PISTACHIO & CRANBERRY SALAD

wild rice and cranberriesA side dish full of fiber and omega-3

INGREDIENTS SERVES 4:

1 teaspoon sea salt; 1/4 teaspoon ground black pepper; 2 cups wild rice (pre-cooked measurement); 1/2 cup chopped pistachios; 1/4 cup finely chopped fresh mint; 1/4 cup finely chopped fresh parsley; Freshly grated orange zest, 3/4 cup dried cranberries coarsely chopped; little sprinkling of flax seed, Chia seeds

FOR THE DRESSING

1/4 cup white wine vinegar; 3 tablespoons grape seed or sesame oil; 4 teaspoons pomegranate molasses; 4 teaspoons finely chopped shallot (from about 1/2 medium shallot); 1 teaspoon sea salt and freshly ground black pepper to taste.

Put 1 and 1/2 cups of water, the salt, and pepper in a small pot and bring to a boil.  Cook the rice according to the package and then transfer to a bowl.  Fluff with a fork and then add the pistachios, cranberries, mint, parsley, sprinkle Chia seeds on top and orange zest to taste and stir in the vinaigrette. The flavor of this salad gets better as it sits, so you can make it ahead and have it ready for a light dinner or lunch. Top it with grilled chicken.

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SALMON PATTIES/ BURGERS

Salmon burgersINGREDIENTS

 250 grams boneless fresh salmon; 1 spring onion 2 tablespoons potato starch Salt and pepper to taste Chopped parsley

INGREDIENTS FOR THE SAUCE:

1/2 onion finely chopped Extra Virgin Olive Oil 1/2 cup water or fish stock 1/2 cup white vermouth 1/2 cup heavy cream Chopped dill Salt and pepper

PREPARE THE BURGERS

Chop the salmon avoiding the thorns put it in the food processor along with the other ingredients and grind.  Make the salmon patties and place them between individual parchment paper sheets. Reserve.

PREPARE THE VERMOUTH SAUCE

In a pan with olive oil, place the finely chopped onion. Once poached, season and add the vermouth, the heavy cream, water or fish stock, chopped dill and cook for 20 minutes. Reserve.

GRILL AND SERVE

Lightly coat a grill pan with oil. Heat over medium-high heat 5 minutes per side. Avoid overcooking which makes it too dry. Serve with the sauce.

RECIPE VARIATION: FANCY SALMON AND SPINACH BURGER

 Spread the vermouth sauce evenly over toasted buns. Top with cooked spinach (rich in ALA, one form of omega-3), salmon patty, and a dab of sauce

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DEVILED EGGS

Jam packed with Omega-3 fats

Deviled eggs

INGREDIENTS – SERVES 6

1/4 cup homemade mayonnaise

(Mayo recipe  as explained further below)

6 whole organic eggs

1 tablespoon soy sauce

1 teaspoon Dijon mustard

2 tablespoons minced red onion

Dash of salt

Place the eggs in a pot and cover with cold water. Once water simmers, cook for 8-10 minutes. Drain the eggs and place in a bowl of cold water. Remove the eggs one at a time, tap lightly all over until the shell cracks, and peel. Once the egg is completely free from the shell, cut it in half lengthwise. Arrange all the halves on a plate. Pop the yolks out of each half and place in a bowl. Mash the yolks, then stir in mayonnaise, soy sauce, mustard, onion, and salt.

VARIATION – Greek yogurt

Ingredients:
1 dozen organic Eggs
1/3 cup Greek Yogurt
2 tsp Mustard
Paprika to taste
1/4 tsp Hot Pepper Sauce
1 Tbsp Minced Onion
Salt and Pepper to taste
Directions:
Hard boil the eggs. Place them in cool water for about 10 minutes. Peel them. Halve
the eggs lengthwise. Using a fork, mash up the yolks and add the rest of the
ingredients,  except the paprika. Spoon mixture into eggs. Sprinkle with paprika.

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FAKE TUNA SALAD / VEGAN TUNA SALAD

fake tuna salad

Recipe adapted from Robin Robertson “The Vegetarian Meat and Potatoes Cookbook”

This is a vegetarian “tuna salad” prepared with: Chickpeas, almonds and seeds

INGREDIENTS – SERVES 4

1/2 cup raw almonds; 1/4 cup sesame seeds

1/2 cup sunflower seeds

1 stalk of celery, chopped

2 tablespoons lemon juice 1/3 cup of purple Onion, chopped

2 tablespoons chopped fresh parsley

Several cups of water- for soaking the chickpeas

1 cup of soaked and cooked chickpeas drained 1 tablespoon water (chickpeas cooking water) 1 tablespoon soy sauce without gluten 2 teaspoon of flax seed or olive oil; 1 to 2 teaspoon of algae powder (for flavor) 1cup of homemade mayonnaise

INSTRUCTIONS
Rinse the almonds (lightly Roasted) and the seeds (you’ll need a fine strainer for the seeds). Place in a bowl, cover with water, and let soaking all night. Rinse and drain. Put the almonds, seeds, chickpeas, lemon juice, tablespoon chickpeas cooking water, soy sauce, oil and algae powder in a food processor and process until smooth. 1 to 2 minutes. Combine the mayonnaise, celery, onion and parsley in a bowl, mix with the chickpea preparation. Cover and cool at least 30 minutes. Serve. This fake tuna salad stays fresh in the fridge for three days. Enjoy!

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FAKE RICE & ALMOND PUDDING

Faux Rice pudding

Try this guilt-free, omega-3 healthy, easy to make and surprisingly delicious substitution for a classic dessert! Serves 4

1-2 cauliflower heads (to make 1 cup cauliflower rice)

1/3 cup fine ground almond flour

4 whole organic eggs

2 cups honey

½ tsp sea salt

1 cup raisins

1 tsp vanilla extract

4 cups almond milk

1/4 cup coarsely chopped almonds

Pre-heat oven (325 F). Make the Faux/fake rice in a food processor: Add cauliflower and pulse until “rice” is made. Combine the faux rice, eggs, honey and salt in a bowl and mix well. Stir in almond flour, raisins and vanilla. Add in coconut milk. Pour into 9×13 baking pan. Bake for 25-30 minutes until lightly set. Top with coarsely chopped almonds and a mint leaf (I used parsley. I didn’t have any mint on hand so I just went with what I had...)

BASIC HUMMUS RECIPE

hummus de garbanzo

1 (15-ounce) can chickpeas (garbanzo beans)  drained and rinsed

1 tablespoon extra-virgin olive oil, plus more to serve

1 medium garlic clove, peeled and smashed

1/4 cup water, plus more as needed

Juice of 1 medium lemon

1/4 cup roasted tahini

Salt to taste

Place beans, water, half of the lemon juice, garlic, tahini (Make sure to buy roasted, not raw, tahini, check the label for roasted sesame seeds), olive oil, and a pinch of salt in a food processor and process until smooth. If the hummus is too thick just add more water, a tablespoon at a time, until the desired consistency is reached. Add more salt and lemon juice to taste. To serve, place in a bowl and drizzle with olive oil. Serve with baked pita chips or assorted fresh veggies.

  • You can use cannellini beans (white kidney beans) instead of garbanzo beans! They work well in any hummus because they’re very creamy! Remember, “Pulses” or “legumes” such as lentils, chickpeas, black beans, kidney beans and white kidney beans are packed with omega-3 fatty acids, calcium, and soluble fiber!

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SMOKED SALMON & ASPARAGUS ROLLS

Salmon rolls

INGREDIENTS for 2

150g  Smoked salmon

1 Medium bunch fresh asparagus (an average medium bunch weighs about 450g-500g)

 Vinaigrette: 2 teaspoons extra virgin olive oil ; One tablespoon lemon juice, 1 tablespoon dry dill, salt; Pepper

Wash the asparagus. Cook in water with salt till they are “al dente”. Drain. Make rolls with the smoked salmon and the asparagus. Sprinkle with the vinaigrette or serve with the homemade organic mayonnaise as a topping (recipe further below)

Recipe Variation:

NORI WRAPS

Nori Sheets

Nori is rich inprotein, calcium, iodine and other trace minerals and nutrients. It is very low in calories and a great alternative to wheat/ bread wraps. Use Nori Sheets (seaweed) to wrap up your smoked salmon & asparagus rolls. Or roll up your fake tuna salad or your avocado and goat cheese salad (recipe further below).

Serve with the homemade organic mayonnaise, or any other of our homemede dressings as a topping (recipes below)…  You just take the principle and make it your own… Use your imagination!

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EGG BASED DRESSINGS

Ranch Dressing I - This delicious dressing made with buttermilk, sour cream, and mayonnaise takes on personality when other ingredients are added - garlic, oregano, dill, chives, parsley, Worcestershire, hot sauce, and parmesan cheese.

LIKE RANCH?

One organic egg yolk, one cup of olive oil, one cup of buttermilk, 1/4 teaspoon very finely minced garlic, 1/8 cup very finely chopped onion, and a dash of salt and pepper to taste. Mix the oil and the yolk together first then add the rest of the ingredients and mix together until it’s very consistent. Use a small mixing bottle and shake it up!

Like Thousand Island?

Take one organic egg yolk, one cup olive oil and stir until smooth. Then add finely chopped pepper, 1/8 cup very finely chopped onion, and two tablespoons of chili sauce and a dash of Worcestershire sauce. Use a small mixing bottle and shake it up. Mix until consistent.

LIKE BLUE CHEESE DRESSING?

Take two organic egg yolks add two and a half cups of olive oil and stir until creamy. Crumble in some blue cheese, add half a cup of buttermilk, a pinch of salt and a dash of Worcestershire sauce. Stir until consistent.

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INDONESIAN-STYLE AVOCADO SMOOTHIE

Avocados: Rich in omega-3160 mg/cup

Indonesian-style avocado shake

Ingredients

1 avocado (peeled, cored)

1 cup coconut/almond milk

1 Tbsp chocolate syrup

Stevia to taste

½ cup ice

Instructions

  1. Put avocado, coconut milk, Stevia and ice in a blender. Mix until smooth.
  2. Squirt chocolate syrup into a glass along the inside sides.
  3. Pour the avocado mixture into glass. Enjoy!

Indonesian-style avocado shake original recipe

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AVOCADO AND GOAT CHEESE SALAD

avocado goat cheese salad

INGREDIENTS – Serves 2

2 Avocados;

2 Lettuce heads

100g Goat Cheese

80gms. Raw Almonds

Oil, Salt, Vinegar, Oregano; Chia seeds

1- Cut and rinse the lettuce. Drain well. 2- Peel and cut the avocados in cubes. 3- Cut the goat cheese.

 4- Brown the almonds in very little oil and salt. Stirring to prevent burning. Allow to cool. 5- Mix all of your ingredients into the bowl and stir together. 6-Leave in the fridge to cool about 15 minutes. 7- Before serving season to taste. 8- Stir well to blend the flavors. Sprinkle Chia seeds on top. Enjoy!

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BAKED, STUFFED AVOCADOS WITH QUINOA,

TOMATOES AND FETA CHEESEBaked stuffed Avocados with quinoa, tomatoes and feta

Quinoa IS THE WONDER GRAIN.  It is packed with protein and omega 3.

Ingredients (serves 2 )

2 ripe avocados 2 cups cooked quinoa; 1 medium-sized tomato diced; 1 cup crumbled feta cheese; Salt and pepper to taste.

Preheat oven to 375 F. Slice avocados lengthwise and remove the pit Using a spoon, gently scoop out the avocado flesh, making sure not to break through the skin, and place in medium-sized bowl. Add cooked quinoa and diced tomato to the avocado pieces and gently mix together ( for a creamier consistency, use more pressure when mixing)  Place hollow avocado shells in baking dish, and fill each with the mixture. Generously layer crumbled feta cheese over top. Place in oven for 10-12 minutes or until cheese is sufficiently melted. Add salt and pepper to taste. Serve immediately.

G A B R I E L  C O D E  –   J O N   G A B R I E L  –  T H E   G A B R I E L   M E T H O D  –  H E A L T H Y   O M E G A – 3   R E C I P E S   A N D   T I P S

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HOMEMADE ORGANIC MAYONNAISE

Home Made Mayonnaise

INGREDIENTS – For 2 cups

1 whole – organic – egg 1 tablespoon lemon juice; 2 teaspoons Dijon mustard; 1 cup “extra virgin” olive oil; Sea salt and black pepper to taste.

In a blender or food processor, process the egg, lemon juice, mustard, salt and pepper. While the engine is running, pour the oil slowly until the mixture is smooth, thick and creamy.

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 KALE CHIPS WITH FAKE CHEESE SAUCE

An alternative to potato chips. The seeds of the sunflower are extremely nutritious and contain both Omega-6 and Omega-3 fatty acids. Sunflower seeds are a better source of omega 6 fatty acids than omega 3, so to balance this out, we combine in this recipe sunflower seeds with kale to get a balanced combination of healthy omega fats. The point of the omega-6 to omega-3 ratio is not to look at individual foods, but to look at your intake from your entire diet. So, for fewer calories and lower sodium content than other chips, you will get protein, fiber, vitamins and minerals to keep you going. Walnuts are a better option than sunflower seeds with higher levels of Omega3 fatty acids.

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Kale chips will satiate you for way longer without the sugar crash. Adjust lemon to taste.

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CHIA SEED IN RECIPES Omega 3 - Chia seeds

*Add Chia seeds to breads, cookies, cereal, yogurt, sauces, fruit, soups, milk, smoothies and salad. Use chia seeds as a thickening agent for soups and gravies.

*Use chia seeds to replace eggs in recipes: Place 1 tablespoon of chia seeds in a cup + 3 tablespoons of hot water. Let it to sit for 20 minutes. 1 egg = 1/4 cup of hydrated Chia seeds.

*Use Chia seed flour (a blend of milled chia seeds and organic brown rice flour) as a 1-to-1 replacement for wheat gluten-free flours, according to Nuchia Foods, the manufacturer of Chia Seed Flour. They also recommend to use smaller pans when baking with chia seed flour and to increase baking time by about 3 minutes for a 60 minute baking time.

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Chia Seeds TEXT

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 CHIA SEED SHOT

Chia shot

White/ black Chia seeds pack a super food punch rich in omega-3s, protein, antioxidants and fiber. If you mix the seeds, 3 to 4 tablespoons, with approx. 6 ounces of  warm water and let it sit for about an hour (or more) , you’ll get a clear gel, (almost like gelatin) this is due to the soluble fiber contained in the seeds and also because of its liquid absorption capacity. You can drink it just like that… A shot of Omega-3s.

Here’s to your health!

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THE GABRIEL METHOD

The Gabriel Method principle

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