OMeGa-3 Rich Recipes You’ll Want To Eat On Repeat

By now, you probably know that walnuts are the only tree nut that are an excellent source of plant-based omega-3 ALA. Also, the many ways in which omega-3 can help improve your health, primarily heart and brain – whose result is our ongoing campaign ‘Power of 3’. According to the Advances in Nutrition literature review, ALA may have a potentially beneficial role in primary and secondary prevention of cardiovascular disease, including stroke and heart attack. Add these nutrition nuts to your diet with our list of easy yet delicious recipes to help give your overall health a much-needed boost.

Walnut, Chocolate And Avocado Mousse

Give the usual chocolate mousse a healthy upgrade with the addition of avocado and walnuts – a combination of ingredients that makes this dessert a source of good fats. Sweet cocoa powder, California walnut butter, honey, vanilla extract, and ripe avocado are blended in a food processor until smooth to make the walnut, chocolate, and avocado mousse. Yes, just five ingredients!


  • 1 ½ cup California walnut butter
  • 3 tablespoons sweet cocoa powder
  • 2 tablespoons honey
  • 2 teaspoons vanilla extract
  • 1 ripe avocado, peeled and pitted
  • Optional: Honey, fresh raspberries, and chopped glazed California walnuts


    1. Purée California walnut butter, cocoa powder, honey, vanilla, and avocado in a food processor until smooth.
    2. Spoon into small bowls. Drizzle with honey and garnish with raspberries and glazed walnuts, if desired.

For walnut butter – In a blender or food processor, grind walnuts and a pinch of salt for 3-4 minutes until the mixture becomes a creamy paste. Pour it into a container with a lid, seal, and store in the refrigerator.

Indian-Style Poached Eggs With Spicy Avocado And Walnuts – Chef Anahita Dhondy

Think a perfectly poached egg, oozing with rich, creamy yolk – looking almost like a cheese sauce – placed on a bed of a toasted, crispy slice of bread, layered with a mixture of spicy avocado and walnuts. Are you in breakfast heaven yet? Because we are! This Indian-style poached eggs recipe with spicy avocado and crunchy walnuts deserves a spot on your breakfast repertoire not only because of that yummy description but also because it provides you a healthy dose of omega-3 ALA.


  • 3 avocados
  • 1 onion
  • 1 tomato
  • 2-3 green chillis
  • 2 tablespoons coriander leaves, chopped
  • Salt and pepper to taste
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons lemon juice
  • 1 egg
  • 20g California walnuts, crushed


  1. Scoop out the avocado flesh in a bowl.
  2. Add chopped onion, tomato, green chillies, coriander, olive oil, crushed walnuts, lemon juice, and salt and pepper.
  3. Mix it all together with a fork or a whisk. Keep in the fridge to chill.
  4. In a pot, add water and get to simmering.
  5. Meanwhile, crack an egg in a small steel bowl greased with a little butter.  Season it with salt and pepper and put the bowl in the water.
  6. Cover it with a lid and let it cool for 3 minutes.
  7. For plating, put a large scoop of avocado on the toast. Gently, place the egg on the avocado and season with red chili if you like.

California Walnut And Kale Salad With Grilled Salmon

A beautifully grilled piece of salmon placed on a salad made using crunchy walnuts and kale, juicy tomatoes, sharp parmesan, and flavourful anchovies promise a riot of textures and flavors. Drizzle some lemon juice over it, and voila! You have a meal you’d want to not only eat every day but also cook for friends and family to show off.


  • 150 g kale(stalks removed and roughly chopped)
  • 3 lemons
  • 1 teaspoon salt
  • 2 anchovies
  • 2 tablespoons of walnut oil
  • 4 teaspoons of soy sauce
  • 4 teaspoons of maple syrup
  • 1 teaspoon smoked paprika
  • 4 salmon fillets
  • 120g California walnuts (toasted and roughly chopped)
  • 150g cherry tomatoes (halved)
  • 40g parmesan (grated)


  1. Place the kale into a large mixing bowl and squeeze the juice of one lemon over it, sprinkle with the salt, and toss together to coat the leaves, and then leave aside to rest.
  2. Muddle the anchovies in a pestle and mortar with the walnut oil and set aside.
  3. Whisk together soy sauce, maple syrup, and smoked paprika. Place the salmon fillets skin side up on a baking tray lined with foil and brush with the soy mixture.
  4. Cut the remaining lemons in half and place them next to the salmon fillets. Grill with skin side up for 3-4 minutes, then flip the fillets and grill for further 3-4 minutes, or until tinged golden brown.
  5. While the salmon is grilling, toss the California walnuts, tomatoes, and parmesan together and add to the dressed kale, then stir the walnut oil and anchovy dressing through the salad.
  6. Divide the kale salad between four plates and top with the grilled salmon and lemon to serve.

This delectable list of recipes is our way of helping you incorporate plant-based omega-3 ALA in your daily diet – because we care. It is part of our ‘Power of 3’ campaign that encourages to spread awareness about the importance of omega-3 and the message of including a handful of omega-3 rich walnuts in daily diet to ensure a healthy and happy community.