SALMON (pronounced sa-min….the “L” is silent)!!!!

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Ladies, today is DAY 50 in our 12-week TRANSFORMATION CHALLENGE!

How are you all doing!?

Let’s discuss SALMON for a minute…

Pull up any search with the words “Healthy Fats” and you’ll likely see a photo of this healthy fish.  Salmon is one of the most synonymous foods with the healthy fat of
Omega 3.

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Omega 3 is a type of essential fatty acid that the body cannot make on its own but needs in order to survive (hence the name Essential). But why Salmon? Salmon is a source of Omega 3 that has the beneficial combination of EPA and DHA (eicosapentaenoic acid and docosahexaeonic acid). These essential fatty acids work at a cellular level within the body to:

  • Work as a natural blood thinner, reducing the risk of blood clots by preventing blood platelets from sticking together.
  • Maintain smooth linings of the arteries, lubricate joints & reduce inflammation caused by oxidative stress.
  • Slow the rate of Triglyceride formation in the Liver
  • Support optimal brain function, leading to better mental acuity and focus

I’ve been getting questions about which salmon is better, FARM-RAISED vs WILD, so today I want to elaborate on the differences.

Farmed VS Wild Salmon

  1. NUTRITION
  • Farm Raised:
    Omega 3 content can vary based on the diet fed to the salmon. Farm-raised have also been shown to contain more saturated fat (the type of fat that leads to plaque build up in the arteries).
  • Wild Salmon:
    Diet consists of smaller fish which contain EPA and DHA, the beneficial long chain omega 3 fatty acids

2.  POLLUTANTS

  • Persistent Organic Pollutants have been found in greater quantities in farm-raised salmon. However the increasingly growing concern over the pollution in our oceans is still up for debate in regards to its effects on our food supply.

3.  CARCINOGENS

  • Research continues into the carcinogenic potential of both farm-raised and wild caught salmon as the habitat of the fish varies. Check studies on either side of the fence and they will both have compelling arguments for increased risk.

4.  CONTAMINANTS

  • Farm Raised:
    The FDA sets parameters for tolerance levels of specific contaminants. They also set levels that are considered “safe for frequent consumption”. While farm-raised salmon has been shown in some studies to fall below the tolerance levels, they may come in above recommended levels of “frequent consumption” safety in certain populations such as children, pregnant women, and women of childbearing age.
  • Wild Salmon:
    Wild-caught salmon has been indicated as safer overall when monitored for such levels.

References:

https://www.health.harvard.edu/blog/finding-omega-3-fats-in-fish-farmed-versus-wild-201512238909

https://health.clevelandclinic.org/2014/03/fish-faceoff-wild-salmon-vs-farmed-salmon/

Bottom line? Don’t overthink it. Many people get caught up in this debate. But let’s not forget that it is a balanced diet that wins every time. If you follow the general recommendation to eat fish twice a week, eat plenty of vegetables, a variety of fruits, drink plenty of water, and eliminate sugary, processed foods. Salmon is a better choice over pizza, and it’s more about what you pair it with than anything else.

5 Tasty Salmon Recipes

Salmon can be baked, broiled, grilled, poached and steamed.  It keeps in the fridge 3 to 4 days and in the freezer (uncooked) for up to 6 months.

If broiling and roasting: Try Rosemary and Thyme and serve with root vegetables.

If grilling: Go for ginger and sesame and serve alongside asparagus.

Any style: Dijon mustard, olive oil, lemon pepper, honey, maple syrup, chili powder, cumin, paprika, garlic, soy sauce.

  1.  Grilled Salmon

Ingredients

  •       2 Salmon fillets, 4-6 ounces each
  •       1 tsp dried oregano
  •       3 Tbsp balsamic vinegar
  •       ½ Tbsp garlic, minced

Directions

  1. Mix balsamic vinegar, oregano, and minced garlic in bowl.
  2. Brush marinade over salmon and let sit 5-10 minutes.
  3. Lay salmon fillets skin side down on grill.
  4. Grill 15-20 minutes.


2.  Baked Salmon with Yogurt Curry Sauce

Ingredients

2 (4-6oz) Salmon Fillets
½ Tbsp Olive Oil
Curried Yogurt Sauce
1 cup plain greek yogurt
1 tsp water (to thin the yogurt)
2 tsp curry powder
¼ tsp cayenne pepper
½ tsp minced garlic
¼ tsp Pink Himalayan Sea salt
½ tsp fresh cilantro (chopped)

Directions

Preheat oven to 375 degrees F (190 degrees C). Place fillets in aluminum foil, cover with olive oil, and seal. Place sealed salmon in the glass dish, and bake 35 to 45 minutes, until easily flaked with a fork.

Top fillets with yogurt sauce and serve alongside your favorite greens (goes great with asparagus).


3.  Salmon Salad Sandwich

Ingredients (makes one serving)

  • 2-3oz cooked salmon, flaked
  • 1 hard boiled egg, rough chopped
  • 2 Tbsp plain greek yogurt
  • 1 Tbsp Dijon Mustard
  • ¼  small onion, chopped
  • ¼ avocado, chunked

Directions

Mix all ingredients to combine. Eat as is or eat on your favorite whole grain bread or wrap (or even better, serve on a collard green wrap.


4.  Salmon & Beet Salad

Ingredients

  • 3oz cooked salmon
  • 2 cups arugala or your favorite greens
  • ½ cup roasted beets
  • 1oz goat cheese

Dressing

  • 1 Tbsp olive oil
  • ½ Tbsp balsamic vinegar
  • 1 tsp honey
  • Dash cinnamon

Directions

Top Arugala with cheese, beets, and salmon. Whisk all dressing ingredients together and drizzle on top of salad. Enjoy!


5.  Salmon & Chive Frittata

Ingredients

  • 6 eggs
  • 2 egg whites
  • ¼ tsp black pepper
  • 3 Tbsp chopped fresh chives, divided
  • 1 Tbsp olive oil
  • ½ lb fresh salmon, cut into 1-inch pieces
  • ½ Tbsp Paprika

Directions

  1. Preheat oven to 425 degrees F.
  2. In a medium bowl, whisk eggs and egg whites until blended, then whisk in pepper and 2 Tbsp. of the chives.
  3. Place an 8- or 9-inch ovenproof skillet over medium heat. (If you don’t have a skillet this size, cook in any skillet.) Add oil and heat 1 minute. Add fresh salmon and cook, stirring, just until opaque on the surface, about 1 minute. (If your skillet is not ovenproof, spray an 8- or 9-inch round pan with vegetable cooking spray, and then transfer salmon and spread evenly.)
  4. Remove from heat and add the egg mixture, making sure to distribute the chives evenly. Bake until eggs are puffed and golden along the edges, about 10 to 12 minutes. The eggs should not appear wet.
  5. Top frittata with paprika. Sprinkle with remaining 1 Tbsp. chives. Serve immediately

 

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