Fats play an important role in our mental and physical health. Low fat packaged goods bombard us in every section of the grocery store but instead of choosing processed options, we are always much better off if we stick with whole foods in a state close to how they naturally came, fat and all. Fat is broken up into several categories and it can get quite confusing to remember which ones we should be eating and in which ratio, but a good rule of thumb is that if it is coming as a part of its original source, like in salmon, seeds and avocadoes, it is a better choice than a manipulated version like margarine. The chemicals and preservatives found in most manufactured foods are hard for our bodies to detoxify and can place unnecessary stress on our system. Good, natural fats on the other hand help build up our system.
On a very micro level, fats provide part of the covering around our cells and around the nerve fibers in our brains, roles integral for our bodies and minds to function at an optimal level. They are also a structural component of certain hormones which have an effect on our mood and body composition. On a more obvious level, fats keep our skin soft, glowing and supple. While most foods that have an adequate level of natural fats will have a combination of different types, salmon and hemp hearts are particularly notably high in the essential omega-3 fatty acids. Avocodoes are good sources of monounsaturated fats with smaller portions of polyunsaturated fats- two types of unsaturated fats which should be chosen much more frequently than saturated fats, whereas trans fats are best avoided altogether.
- Salmon
- 1 lb wild salmon
- 1 teaspoon maple syrup
- 1 teaspoon cold-pressed olive oil
- Sea salt and pepper
- Stewed fruit
- 1 pomegranate, airils (seeds) only
- 2 blood oranges, peeled and sliced widthwise
- ½ cup fresh orange juice (from 1 navel orange)
- 2 tablespoons maple syrup
- 2 tablespoons Chambord (or other berry liqueur)
- 2 cloves
- 1 allspice berry
- 1 cinnamon quill
- Serving options
- 4 cups arugula
- 1 avocado, sliced
- 1 tablespoon hemp hearts
- Preheat the oven to 400°. Place the salmon, skin side down, on a parchment lined baking sheet. Combine the syrup and oil and use a pastry brush to evenly brush it all over the top of the salmon then sprinkle lightly with salt and pepper and bake for 20 minutes. Meanwhile combine the orange juice, syrup, liqueur and spices for the stewed fruits in a small pot over high heat and bring to a boil. Let it boil until the volume reduces by about half, stirring frequently so the bottom doesn't burn. Add in the fruit and turn the heat down to low and leave it to cook for an additional 5 minutes or longer until the salmon is ready, stirring every so often.
- Plate the salmon on a bed of arugula and serve with the stewed fruit (remove the cloves, allspice and cinnamon), avocado and hemp hearts sprinkled on top.