Most of us shutter a bit to the sound of the word "fats", but not all fats need to always be avoided. Omega-3 Fatty Acids are healthy, polyunsaturated fats that help the cells in your body function they way they should. They help support interactions between cells and provide structure between your cells. Your body can not produce as much Omega-3 as it needs and thats why we supplement with foods!
- Why do we need it? Omega-3 acids, as well as improving cell health, help lower triglyceride levels, decreasing your risk of heart disease and strokes. Omega-3s can also help in raising your HDL (good) cholesterol and lowering your blood pressure.
- Am I missing it? It doesn't take much to get enough Omega-3. just 8 ounces of fatty fish a week will give you the 250-500mg of Omega-3 you need.
- What happens if we are deficient? If you are deficient in Omega-3, you will often have skin irritation and dryness. A lack of Omega-3 can also cause depression. Too much Omega-3 can be harmful as well, and can lead to blood thinning or excessive bleeding.
- Where do I get it? Certain fatty fish (Mackerel, Salmon, Herring, Anchovy, Salmon), ground Flaxseed, Walnuts, Edamame
Recipes:
Omega 3 Oatmeal (grapefruitkitchen.com)
- 1/2 cup Dry Rolled Oats
- 1 tablespoon ground Flax Seed
- 1 tablespoon Pepitas
- 1 teaspoon Chia Seeds
- 2 tablespoons Maple Syrup
- 1 cup Nondairy Milk of choice
- 1 cup Fruit of choice
In sauce pan or microwave safe bowl, add dry oats, flax seed, pepitas, chia seeds, maple syrup, and nondairy milk. Heat until all the liquid is absorbed. If desired you can add more milk or use water to make oatmeal thinner.
While oatmeal is cooking, prep the fruit you wish to top with. I am using banana, blueberries, and frozen raspberries!
Once oatmeal is to your preferred consistency, top with fruit of choice and serve!
Lemon Walnut Hemp Crusted Salmon (kerriaxelrod.com)
- 2 tablespoons Manitoba Hemp Hearts
- 3 tablespoons Walnuts
- Kosher Salt and Freshly Ground Black Pepper
- 1 Lemon, halved
- 16-ounce, wild caught Salmon
- 3 teaspoons Bulletproof Ghee, divided
- Pre-heat oven to 400 degrees and pulse walnuts in a food processor until finely ground
- In a small bowl combine pulsed walnuts, hemp hearts and salt and pepper
- Place the salmon on a piece of parchment paper and squeeze half a lemon over the top; melt 1 tsp ghee and drizzle on top
- Sprinkle the hemp hearts and walnut mixture onto the salmon and press it down to form a crust
- In a cast-iron skillet, melt about 2 tsp ghee; add skin-on salmon fillet with the skin side down
- Cook for 3 minutes over high heat to brown the skin, spooning some of the melted ghee over the top of the fish as it cooks
- Transfer the pan to oven; roast until fish is just cooked through (approximately 8 to 10 minutes)
Tuna Piccata Toast (livebest.info)
- 4 slices thick-cut Bread, toasted
- 1 5-ounce can Tuna, drained
- 1 tablespoon Capers, chopped
- 1 teaspoon Lemon Juice
- 1 teaspoon Olive Oil
- 1/2 teaspoon Dijon Mustard
- 1/4 teaspoon Lemon Zest
- 1/4 teaspoon Dried Onion
Mix tuna, capers, lemon juice, olive oil, mustard, lemon zest and onion lightly with a fork. Spread on bread. Eat it cold, room temp or warm in the oven.
