A walnut chutney blending walnuts with coriander, mint, lemon, green chilli, and garlic provides a concentrated omega-3 condiment that pairs with any meal. Walnut chutney keeps refrigerated for two to three days. The fat in walnuts also improves absorption of fat-soluble vitamins in the accompanying meal.
Ground flaxseed mixed into chutneys, dals, or roti dough adds ALA omega-3 without significantly changing flavour. One tablespoon of ground flaxseed provides 2.3 grams of ALA. Use ground rather than whole flaxseed as whole seeds pass through undigested.