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.
Tomorrow our family starts the 30 clean family challenge. We will be eliminating gluten, dairy, soy and sugar for 21 days. So today I am experimenting with what to make for breakfast tomorrow. These are a winner!
For those of you that are following a clean eating program that focuses on real food that is dairy free and grain free, these are a delicious option. They fit into a Keto diet and even a whole 30 program and they really hit the spot when you are feeling like you need something similar to a bready carb. Who would have thought you could eat pancakes? Well these are low carb and filled with healthy fats too!
You can serve them with sliced strawberries or even top with some heavy whipping cream if you are on the Ketosis diet (and can do dairy- Or use coconut cream that has whipped.) Serve them for breakfast, a snack or even “breakfast for dinner.”
I’ll be making theses again and again. They taste even better than the ones made with flour. Give them a try. They may be one of your new favorites too.
- ¾ cup almond or any nut butter
- 4 large eggs
- 1/4 cup unsweetened shredded coconut
- 1/2- 3/4 C. Ground Flax meal
- ⅓ cup coconut cream
- 1 tsp cinnamon
- 2 tbsp ghee or coconut oil for greasing
- Optional: Fresh sliced organic strawberries
- Dump everything in a bowl. I used my hand blender to mix it all up.
- Cook on a cast iron skillet that has been greased with coconut oil or ghee to keep it dairy free. If you can eat diary- go ahead and use butter! 😉
Happy Valentine’s Day friends-
I love chocolate- and chocolate chip cookies are one of my all time fav’s. But they can be loaded with refined white sugar, bleached white flour, and if you buy them pre-made, loaded with hydrogenated oils. UGH! They may taste good going down, but the sugar crash that follows is not so pretty. In my quest to find healthy, delicious, kid pleasing and family pleasing dishes- I have come up with this one that is a HIT! On all fronts- Kids, hubby and of course me! It has even been the star of a recent retreat as the favorite dessert item that beat out Whole Foods chocolate chip cookies in the taste test. YAY! So why the name Almond Lumpies- When my kids were little I made these and they named them almond lumpies when they found out they were made with almond flour. the way we scooped them out onto the pan- make them look like little lumps. So there you have it- Almond Lumpies- the name stuck!
It is loaded with REAL food items. No chemicals, additives, preservatives and a good balance of healthy fats, protein and sweetened with raw honey. Because it is made with almond flour it is gluten free- and the almonds, eggs and coconut oil help balance out the sugar from the honey to keep blood sugar levels from spiking. So enjoy your chocolate today. I am!
- 5 cups Almond meal- I buy mine from Trader Joe's
- 1 t. Pink Himalayan salt
- 1 t. Baking soda
- 1/2 cup Coconut oil
- 1/4 cup Organic or raw milk butter
- 4 large eggs
- 1/2 cup organic shredded unsweetened coconut
- 1/3 cup raw soaked pecans- Soaked overnight then dehydrated- (I have a batch ready in my pantry for baking )
- 1/2 cup raw honey
- 1 cup Dark chocolate chips
- Combine all dry ingredients plus pecans in a large bowl. Stir to combine.
- In a small sauce pan, heat coconut oil and butter on low heat until melted.
- add raw honey to oil mixture and stir.
- Add honey and oil mixture to the dry ingredients and stir to combine.
- whisk eggs in another bowl.
- Add eggs to large bowl and stir to combine.
- Add chocolate chips and stir.
- Scoop out cookies by the tablespoonful and place on stoneware pan. If using another type of pan- use parchment paper on pan first and place cookie dough on the paper.
- Bake in a 350 degree oven for 15 minutes.
My NEW favorite kraut to eat is this super food of beets, ginger and cabbage. It is full of taurine that helps your digestion and supports your liver and gallbladder. Plus all the powerful gut healing that comes with raw fermented vegetable. So healthy! And the taste is so incredibly good that it has become a side to lunch and dinner consistently. This may quickly become one of your favorites too. Serve this on your holiday table with the pretty color from the beets and your family will get a healthy dose of cultured veggies too!
- 1 large beet
- 1 2-3 inch piece of fresh ginger
- 1 medium head of green or red cabbage
- real salt
- 1 packet starter culture or 2 T whey
- Begin by mixing your 1 1/2cups filtered water with the 1 packet of culture and 1 1/2 T. Real Salt. Let sit while you prepare your cabbage, beets and ginger.
- In a food processor, shred the Beet, ginger and head of green or red cabbage and place in a large bowl.
- Mix the veggies with hands to incorporate.
- Place shredded veggies into jar. Fill jar leaving 3 inches head space for the veggies to expand while fermenting.
- Pour water, salt and culture mixture into jar over the veggies. Fill Jar with additional filtered water if needed until the vegetable are completely covered.
- Put top on jar and let sit on counter to ferment. Taste after 3 days. If you like the taste, place in the refrigerator. If you would like it more sour, let sit on counter tasting each day until you have your taste preference.
- Store in refrigerator up to 9 months.
Squash fritters are another way to use up that summer squash and get the family to enjoy fresh veggies. This is a super easy recipe to make! They are gobbled up at my house by all 4 kiddos and my hubby, with NO left overs. And they are a frequent request. To add some probiotics to the mix we serve these topped with kefir cheese or creme fraiche. So good!
Step 1- Grate your squash. You can use yellow, zucchini or a combo. I used yellow in this recipe.
Step 2: Add your onions, salt, eggs, feta cheese (optional) and sprouted flour. Mix until combined.
Step 3: Cook in coconut oil. I love to use my cast iron skillet.
Step 4: Serve hot. Top with kefir cheese or creme fraiche.
- 3-4 summer squash- yellow, zucchini or a combination
- 2 eggs
- 1/2 onion chopped
- 1/4C feta cheese
- 1/4C.- 1/2C sprouted flour ( or you can use almond or coconut flour) Use enough to bind but not too much.
- 1t. salt
- Grate your squash and place in a large bowl. Add the rest of the ingredients and mix until combined.
- Form into patties with your hands.
- Fry in coconut oil on medium heat.
- You can replace the sprouted flour with almond meal or coconut flour for a gluten free dish.
- The feta cheese adds a more salty flavor so if you decide not to use it, you may need to sup your salt a bit. Just salt to your taste.