The American Heart Association urges everyone to consume fish at least twice a week—especially fatty species such as salmon, herring, black cod, mackerel, and sardines. Eating fish regularly helps protect against developing heart disease and heart attack, but did you know that it is also immune boosting? The oils in fish are unique; they have omega 3s–essential fatty acids not found in any other foods. They are essential- meaning the body can not make them.
The omega 3s in fish improve heart function and make other conditions that contribute to heart disease less dangerous. They also reduce the production of inflammatory substances that can cause swelling, stiffness and joint pain and help keep inflammation from running rampant. Our immune system is actually supposed to inflame when it is responding to an injury or attack either inside or outside the body. That’s a good thing for healing. But we also need the body to anti-inflame when the initial healing is done. When inflammation continues in the body we begin to have chronic health issues. That’s where the important Omega-3’s come in. We want their anti-inflammatory properties.
Modern foods provide an overabundance of omega-6 fatty acids, which increase inflammation, mostly from refined vegetable oils that are used in fried food as well as snack foods, cookies and crackers. Omega-3s, conversely, are now relatively rare in American diets. The result is an imbalance of these essential fats that drives inflammation and promotes several diseases.
One easy way to get some healthy Omega 3 Essential fatty acids in your diet is by eating wild salmon. Salmon contains these health building properties:
- the antioxidant amino acid taurine
- heart-healthy vitamin B12
- anti-inflammatory omega-3 fatty acids
- immune-supportive selenium
- energy-producing phosphorus
- muscle-building protein
- heart-healthy niacin, vitamin B12, vitamin B6, and potassium
- bone-building vitamin D
Vitamin D has been shown to be a critical factor in preventing unwanted inflammation, in supporting cognitive function, and in lowering risk of several types of cancer, including breast, prostate, and colorectal cancer.
Salmon is one of my favorite meals to eat and my family loves it too. I keep some canned wild salmon on hand to whip up these salmon cakes. I change it up based on what vegetables I have on hand. These salmon cakes are also a great way to hide some healthy greens too. They can be baked or fried in coconut oil on the stove. I’ve done it both ways and both turn out great!
These are RESTART compliant and 30Clean compliant too. Gluten free, dairy free and nut free.
- 3- 6oz. can of wild salmon
- 1/4 grated sweet onion
- 2 grated carrots
- 1-2 grated yellow squash
- 1 t. salt
- 3 pastured eggs
- 2T coconut flour
- 1T golden flax meal
- 1 t. dried dill
- fresh rosemary, parsley and basil - 1 t. each
- Mix all the veggies in a large bowl. Add in the coconut flour and flax meal plus the herbs and spices and mix well. Add the eggs and mix until it comes together. Form into patties with your hands.
- Bake 350 for 40 minutes or until top is browned. OR cook in coconut oil on the stove top until crispy.
- Serve hot
- I like to serve mine with a side of brussel sprouts or green beans. I also like to add some mashed cauliflower as a side. If you can tolerate dairy, creme fraiche is a wonderful topping to each salmon cake.
One pot meals have always been some of the quickest and tastiest meals that I cook. The flavors blend so well together and to be honest, who doesn’t want a quick and easy meal. Lately, as I’ve been studying for my finals with NTA, I have been all about making nutrient dense healthy meals that don’t take a lot time or prep. This one is a winner! Packed with a power house of super greens, sweet potato, zucchini, bone broth and sweet onions. It’s sure to please. And its, grain free, gluten free, egg free and delicious. The sausage is from my local farmer, creek side farms and it’s so good.
- 1 medium sweet potato
- 1 medium zucchini
- 1/4 sweet onion
- 1/2 cup bone broth
- 2 cups power greens ( spinach, kale, swiss chard )
- 1/4 pound of sausage
- Chop the onion, sweet potato and zucchini in medium sized chunks.
- Sauté the sausage until done.
- All everything to a skillet and cook on medium for 15 minutes.
- add salt and pepper to taste.
Home made Pizza dough. So good! And good for you when you are making it with a sourdough starter and using fresh healthy toppings. The sourdough starter predigests the grain and helps to eliminate the anti nutrients that make wheat hard to digest. The sprouted whole wheat flour is also easy to digest because the phytic acid has been removed in the soaking and sprouting process. Grains are not bad for you. They just need to prepared properly so you can digest them and get the nutrients from them your body needs. Soaking, sprouting and souring does this for you. It’s easy to do! I soak and sprout mine for 24 plus hours- then dehydrate the wheat berries and grind them into flour. I teach this in my basics class, so if you are local, come join me! Just check out the class schedule here.
This is a meal the whole family loves to get involved in here at my house. I make up the dough the night before and then for pizza night I set out various toppings that I know the kids and hubby loves. My little one likes to help me roll out the dough and shape the crusts. The other kids help with chopping the toppings and shredding fresh mozzarella. * Use fresh instead of the shredded store bought. It contains antibiotics and preservatives. We choose applegate nitrate free salami for the pepperoni and love to add fresh spinach for our dose of a leafy green!
The sauce is my own recipe too! The kids ask for it and I love making it. Its easy to freeze too, so you can have some on stand by for pizza night. Check out the recipes for the marinara sauce recipe and how to make sun dried tomatoes in the recipe index section here
- 1 cup sourdough starter
- 2 Tablespoons olive oil
- 2 Teaspoons real salt
- 2 cups organic unbleached all purpose flour
- 2 cups sprouted whole wheat flour
- 1 1/2 cups warm water
- 1 Tablespoon Italian seasoning ( oregano, thyme, sundries tomatoes )
- The night before: Mix your water and fresh sourdough starter with your 2 cups sprouted whole wheat flour and olive oil. (I use my kitchen aide mixer with the dough hook attached, but you can mix by hand as well.) When the flour is incorporated add in the 2 cups of all purpose flour, salt and italian seasonings. Mix until the dough is pulling away from the sides of the bowl. It should feel slightly sticky- but not so that it sticks to your hands.
- Separate the dough into two portions and form into a ball. Place in a ziplock bag and put in the refrigerator overnight.
- The next evening: take out the dough 1-2 hours before you are ready to use it.
- Roll out the dough into your pizza crusts and top with your favorite toppings.
- Bake at 450 degrees for about 10-15 minutes or until the cheese is lightly brown and bubbly.
- When using fresh greens as a topping- place these on top of your sauce but UNDER the cheese so they won't get burned in the cooking.