Omega-3-Baby-Greens-Salad

(Above) Baby greens with carrots, avocado, yellow bell pepper and sardines, with olive oil and apple cider vinegar dressing (all organic).


You’ve probably been seeing a lot about something called omega-3.  It’s a healthy kind of fat of which most people don’t get enough. But did you also know omega-3 deficiency is a common factor in cancer and heart disease?

Two important forms of omega-3 are EPA and DHA, which come from fish. They’re essential for the brain and, also, the cardiovascular system—which, among other things, protects the body from disease and infection.

Unfortunately, many of the world’s waterways are contaminated with chemicals and heavy metals, making most fish an unhealthy source of omega-3 fats.

The exceptions are a certain kind of salmon and some smaller fish. According to the health website mercola.com, wild-caught sockeye salmon has a short life cycle, so it contains fewer man-made toxins. Sardines, anchovies, and herring also contain fewer toxins, since they’re lower on the food chain. Of all fish, these four also contain the most omega-3 fats. (Avoid farmed salmon, as it’s fed an unnatural diet of grains, contains half the level of omega-3, is higher in omega-6, and contains a host of chemicals including one that turns the fish a faux-pink.)

I am not a fish lover, generally. But when I mix canned sardines or wild-caught sockeye salmon into an organic salad of baby greens, avocado, carrots, red or yellow bell peppers, and my homemade dressing, it’s absolutely delicious–and it’s a great source of protein. I eat this salad about five times a week.

If you decide to try it (the recipe is below), please let me know what you think.

Here’s to your good health! ~ Janis Lyn Johnson

P.S. To learn more about healthy eating and what I am doing to heal several chronic health issues, click here.


JLJ Back To Classic Organic Omega-3 Baby Greens Salad

The Salad (Serves One)

½ 5-ounce Box Organic Mixed Spring Greens, Baby Greens, or Baby Romaine (Chopped)

½ Organic Orange or Red Bell Pepper (Chopped)

½ Medium Organic Avocado (Chopped)

2 Medium Organic Carrots (Chopped)

½ -1 Can Wild Sardines or Wild Caught Sockeye Salmon (Chopped)

The Dressing

12 Grindings of Organic Black Pepper

4 Small Pinches Himalayan Pink Salt

3 Tablespoons Organic Extra Virgin Olive Oil

3 Tablespoons Organic Apple Cider Vinegar

Directions: Place the chopped vegetables in a bowl large enough to toss the salad in.  Mix the dressing ingredients in a cup, and pour over the salad. Then, toss and eat!  (Note:  When I make this salad for my husband and me, I make each one and its dressing individually, in separate large bowls, so neither person is skimped on ingredients, taste, or nutrition.)

Protein Content: I’ve found that the protein content of cans of sardines and sockeye salmon varies, depending on the brand.  I buy Wild Planet Wild Sardines in water, which has a total of 32.5 grams of protein per can (16.25 for half), and Whole Foods 365 Alaskan Wild Salmon Red Sockeye, which has a total of 45.5 grams of protein per can (22.7 for half).  For myself, I use half of one of these cans on a salad.  In the salad featured in the photo above, I used half a can of sardines.

4 comments on “Organic Omega-3 Baby Greens Salad”

  1. Thank you Janis for posting this salad and salad dressing. I also have several digestive issues and your information is so wonderful. Thank you!

    • Hi, Tracy! I’m so glad you found this recipe helpful. Digestive issues can be so debilitating. Wishing you healing and joy, sweet girl. Hugs, Janis

  2. Hi Janis,

    My Mom and I made your salad and salad dressing yesterday for lunch and they are a delight! We both want to thank you so much for taking the time to post this recipe!
    Have a good week!Best wishes fromTracy

    • Tracy, I’m so happy you and your mom liked it!! Yay!! Who’d have thought that canned sardines/salmon could taste so good! Thank you for letting me know. 🙂 ~Janis

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