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Let me just start by saying that I LOVE salmon. Of all the superfoods on the list, salmon is probably my favorite for its rich flavor and buttery mouth feel. Baked, grilled, mashed, or simply served raw, there are many ways to enjoy this tasty fish. Adding to its appeal are its superior nutritional properties, which elevate it to superfood status.
So what is so great about this anadromous fish? While it is a rich in several important nutrients such as Vitamin D, protein and selenium, its impressive Omega-3 content is what makes it a nutritional superstar. On average, a 4oz serving (about the size of a deck of cards) provides a substantial 2 grams of these heart-healthy fats. Just remember, that more is not necessary better; all fatty acids are still fatening when not eating in excess.
You may be wondering how fats can be heart-healthy. It is true that low fat diets, such as DASH, are commonly advised for those at risk or suffering from heart disease. Well there are several types of fat and some appear to improve health while others detract from it. The key is to try and reduce the unhealthy fats (saturated & trans fats) in diet and replace them with the good kinds.
The good fats are the mono- and polyunsaturated fats. Omega-3’s fall into this latter category with their sister compound, the Omega-6’s. The best sources of Omega-3’s are fatty fish such as salmon and tuna, while the major sources of Omega-6’s include seeds, nuts, and concentrated vegetable oils. When you think about it, what do you eat more of over over the course of week?
I like to think of these two polyunsaturated fats as having a yin and yang relationship; you need have both, but they must be in balance for health. Unfortunately, the average person does not get nearly enough Omega-3’s while they are getting too many Omega-6’s. In fact, the average Western diet has as much as 10x more Omega-6’s than Omega-3’s. This imbalance leads to inflammation throughout the body and has been associated with the rise in inflammatory illnesses such as heart disease, cancer, and some autoimmune disorders. New research is emerging to indicate that a lack of Omega-3’s in diet can also lead to mood disorders such as depression and bipolar disorder.
If you are vegetarian, you can still get your Omega-3’s from plant foods such as walnuts, flax seeds, chia seeds, and avocado. However, we humans are not very efficient at converting the Omega-3s in these sources to DHA and EPA, which are the forms that are beneficial to health. If you simply don’t like fish or refrain from consuming it for ethical reasons, your best bet would be to take a DHA/EPA supplement or regularly include flaxseed oil in your diet.
I recently made a salmon salad on the show Culture Matters that was very well received. After we finished filming, hungry audience members stormed the stage and gobbled it up. I was thrilled with the overwhelming positive response and only a little disappointed that I wouldn’t have any left to take home with me!
The show just aired last Saturday night. If you would like to catch a clip, make sure to facebook me as it is posted on my timeline. If not, no worries as I have provided the recipe for this tasty dish below:
So what is so great about this anadromous fish? While it is a rich in several important nutrients such as Vitamin D, protein and selenium, its impressive Omega-3 content is what makes it a nutritional superstar. On average, a 4oz serving (about the size of a deck of cards) provides a substantial 2 grams of these heart-healthy fats. Just remember, that more is not necessary better; all fatty acids are still fatening when not eating in excess.
You may be wondering how fats can be heart-healthy. It is true that low fat diets, such as DASH, are commonly advised for those at risk or suffering from heart disease. Well there are several types of fat and some appear to improve health while others detract from it. The key is to try and reduce the unhealthy fats (saturated & trans fats) in diet and replace them with the good kinds.
The good fats are the mono- and polyunsaturated fats. Omega-3’s fall into this latter category with their sister compound, the Omega-6’s. The best sources of Omega-3’s are fatty fish such as salmon and tuna, while the major sources of Omega-6’s include seeds, nuts, and concentrated vegetable oils. When you think about it, what do you eat more of over over the course of week?
I like to think of these two polyunsaturated fats as having a yin and yang relationship; you need have both, but they must be in balance for health. Unfortunately, the average person does not get nearly enough Omega-3’s while they are getting too many Omega-6’s. In fact, the average Western diet has as much as 10x more Omega-6’s than Omega-3’s. This imbalance leads to inflammation throughout the body and has been associated with the rise in inflammatory illnesses such as heart disease, cancer, and some autoimmune disorders. New research is emerging to indicate that a lack of Omega-3’s in diet can also lead to mood disorders such as depression and bipolar disorder.
If you are vegetarian, you can still get your Omega-3’s from plant foods such as walnuts, flax seeds, chia seeds, and avocado. However, we humans are not very efficient at converting the Omega-3s in these sources to DHA and EPA, which are the forms that are beneficial to health. If you simply don’t like fish or refrain from consuming it for ethical reasons, your best bet would be to take a DHA/EPA supplement or regularly include flaxseed oil in your diet.
I recently made a salmon salad on the show Culture Matters that was very well received. After we finished filming, hungry audience members stormed the stage and gobbled it up. I was thrilled with the overwhelming positive response and only a little disappointed that I wouldn’t have any left to take home with me!
The show just aired last Saturday night. If you would like to catch a clip, make sure to facebook me as it is posted on my timeline. If not, no worries as I have provided the recipe for this tasty dish below:
![Picture](/uploads/7/3/9/1/7391712/9085399.jpg?1344127762)
MAYO-FREE SALMON SALAD
INGREDIENTS:
DIRECTIONS:
Simply mix the ingredients together and enjoy. This will keep for up to 5 days in the refrigerator and is great for a snack or as a light meal. Stuff it into Rye Pita pockets (as I did on the show) or served over mixed greens.
INGREDIENTS:
- 1 can Wild Alaskan Sockeye Salmon
- ½ red onion chopped
- Juice from ½ lemon
- 1 TBSP extra virgin olive oil
- Salt & Pepper to Taste
DIRECTIONS:
Simply mix the ingredients together and enjoy. This will keep for up to 5 days in the refrigerator and is great for a snack or as a light meal. Stuff it into Rye Pita pockets (as I did on the show) or served over mixed greens.