Healthy Recipes with Tea Seed Oil

Most refined oils in supermarkets contain Omega-6 but lack Omega-3. The ideal ratio of Omega-3 to Omega-6 for the human body should be close to 1:1. Tea seed oil is rich in Omega-3, an anti-inflammatory component, making it a healthy oil for supplementing Omega-3.

1. Baguette or European Bread

Tear small pieces, drizzle with tea seed oil and balsamic vinegar (or make a vinaigrette). It’s delicious and often one of my breakfast choices—simple, healthy, and, if I have time, I add some fruit.

2. Spaghetti

Among all types of noodles, spaghetti is healthier because:

• Low GI (Glycemic Index), which is why spaghetti often appears in weight-loss meals for women.
• Typically, spaghetti contains 10% protein, so when consuming carbohydrates, spaghetti provides a portion of protein as well.

The following two brands of spaghetti are my preferred choices because their protein content reaches 14% (a bit more expensive). Also, when boiling spaghetti, always add salt to the water. No matter what flavor you prepare later, it will taste good. I always use traditionally pressed tea seed oil.

• Molisana - Italian Spaghetti
• De Cecco - Italian Pasta

3. Risotto

I use Taiwanese rice, broth (from the previous meal), and the timing and amount of oil added are key to ensuring it doesn’t turn into porridge. Keeping a slightly firm texture makes it delicious and keeps the GI lower. Sometimes I use a mix of tea seed oil and extra virgin olive oil. Parmesan cheese is a great addition if available.