Omega 3s are an essential fatty acid, essential meaning that our body cannot make it, so adequate sources must be obtained from food. Fatty acids are important for the development and regulation of the nervous system and immune system; plus they keep hair, skin and nails hydrated and strong. The ideal ratio of omega 3s to omega 6s is between 1 to 1 and 1 to 4, but the majority of North Americans consume upwards of 1 to 20. Correcting this imbalance can help with a range of issues in the mind and body like menstrual pain, diabetes, high blood pressure, osteoporosis, asthma, IBD, depression, cognitive decline and ADHD. Omega 3s are present in a desirable ratio in many cold water fish and seafood, as well as in some nuts and seeds like hemp. Research is consistently showing that wild fish has higher levels of omega 3s than farmed, but it seems that even farmed salmon is better than no salmon.
- Salmon
- 1 lb piece of salmon (I like wild sockeye best)
- ¼ cup hemp hearts
- ¼ cup full fat mayo
- 1 teaspoon lemon zest
- 1 teaspoon fresh lemon juice
- 1 teaspoon grainy mustard
- 1 teaspoon green onion, minced
- ½ teaspoon dried dill
- ½ teaspoon garlic, minced (around ½ clove)
- Salad
- 6 cups baby spinach
- 1 cup pea shoots
- ¼ cup green onion
- Dressing
- 2 tablespoons cold-pressed olive oil
- 1 tablespoon fresh lemon juice
- 1 tablespoon apple cider vinegar
- 1 teaspoon maple syrup or raw honey
- ⅛ teaspoon oregano
- ⅛ teaspoon sumac (optional- enhances the lemon flavor)
- ⅛ teaspoon dried garlic
- ⅛ teaspoon sea salt
- 1 dash of black pepper
- Salmon
- Preheat oven to 400°. Remove any bones from the salmon and pat completely dry. Combine all of the salmon flavoring ingredients into a paste then spread out evenly on top. Place the salmon on a parchment lined baking sheet and bake for 20-22 minutes until lightly browned on the top and cooked through. Cut the salmon into 4 equal pieces to serve.
- Salad
- Combine all the ingredients except for the oil and mix well. Slowly pour in the oil while mixing vigorously so it emulsifies. Toss with the greens and serve with the salmon on top, either warm or cold.