I have made a concerted effort to include more omega 3’s in our diet. While I have 1 gram omega 3 fish oils in my freezer, I hate to take them. Fish oils are horse pills that often present ill side effects for many people. Point being, I would much rather intake my recommended dose of omega 3’s from food versus supplement.
So what is recommended? Two servings of fatty fish per week. For most, this would be in the form of salmon. Wild-caught preferably. And while I adore grilled and baked salmon, I always welcome an unexpected, tasty twist.
10 oz wild Alaskan salmon filet
salt and pepper, to season
1/3 cup fresh or frozen blueberries
2 Tbsp organic ketchup
1/2 Tbsp apple cider vinegar
1/2 Tbsp balsamic vinegar
1 Tbsp brown sugar
1/8 tsp garlic powder
1/8 tsp onion powder
1/4 tsp ground mustard
1/2 tsp Worcestershire sauce
Preheat oven to 425 F.
Season salmon with salt and pepper and place on a parchment-line baking sheet, skin side down.
Heat a small saucepan over low heat and add blueberries. Heat until the begin to bubble and burst, about 10 minutes, then mash with a fork. Add in ketchup, both vinegars, brown sugar, onion and garlic powder, ground mustard and worcestershire sauce. Whisk well to combine and break up blueberries and turn the heat up to medium. Heat until mixture bubbles, stirring every few minutes, then turn heat back down to low. Cook for 10-12 minutes, whisking every few minutes.
Meanwhile, cook the salmon for 10-12 minutes or until opaque and cooked through. Serve blueberry sauce over the salmon. Yield: 2 servings.
Nutrition Information (per serving): 306 calories; 14 g. fat; 88 mg. cholesterol; 252 mg. sodium; 15.5 g. carbohydrate; 0.6 g. fiber; 31 g. protein
Result: So unique and it just…works! We loved the freshness of summer in this dish, and obviously the healthy omega 3’s and antioxidant-packed blueberries. Feel free to grill the salmon vs. baking…it just happened to be pouring rain the night I made this and I had to improvise! 🙂
I think omega 3’s are well-researched in everything from cholesterol-lowering effects to Alzheimer’s and I feel very strongly about their importance in the diet. And on that note, I want to discuss endometriosis and diet. And when I say “diet” I don’t mean weight loss, I am referring to intake and food choices. I have received several emails from readers who suffer from emdometriosis and question whether or not there is any relief to be found from nutrition, and if so, what?
Unfortunately, this is an under-researched area and findings are inconclusive. What I would recommend diet-wise for those who suffer from endometriosis would be the following:
- A diet rich in fruits and vegetables, preferably fresh, is best.
- Meats (esp. red meats and cured meats, like ham and bacon) should be limited. A lower meat diet can help relieve some symptoms. Beans, nuts, soy, and other vegetarian sources of protein should be encouraged.
- Soy and red wine (resveratrol) can help treat endometriosis because of their estrogen-like make up. Peanuts and pistachios also contain resveratrol.
- Whole grains, flaxseed, legumes, and seedy fruits and vegetables can also mimic hormones to help relieve symptoms
- Cooked tomatoes (containing concentrated amounts of lycopene — the same compound that helps prevent prostate cancer) can help uterine inflammation
- Green tea is a proposed source of relief, but as far as I can tell it’s recommended for everything. Can’t hurt to try!
- And possibly most importantly, omega 3’s — canola oil, olive oil, flaxseed, and fatty fish have the anti-inflammatory affects that can potentially reduce pain related to endometriosis.
I hope this helps answer some questions out there 🙂 Symptoms should be monitored and recorded closely and like most “treatments”, the results will vary from person-to-person. An individual’s “baseline” intake will also be a huge factor in potential relief to be found from the diet and nutrition.
Question: How do you get in your 2 servings of omega 3’s each week?
RD meeting all day and weight management support group tonight – busy but great day ahead 😀 But first, a workout…off I go!