Organic 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, 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  Small or Medium Organic Avocado (Chopped)

2 Medium Organic Carrots (Chopped)

1 Serving* Wild Sardines or Wild Caught Sockeye Salmon (Chopped)

The Dressing

12 Grindings of Organic Black Pepper

4 Small Pinches Celtic Sea Salt or Himalayan Pink Salt

2-3 Tablespoons Organic Extra Virgin Olive Oil (Update: I like to drizzle olive oil over vegetables on my plate at dinner in the evening, as well as use it on my salad at lunch. However, keep in mind that some experts say we shouldn’t consume too much omega 6 fat (olive oil contains omega 6). The reason for this is, it’s important to have a healthy balance of omega 3 and omega 6 fats (sardines and salmon are high in omega 3). So, if you already eat a lot of packaged goods containing vegetable oils, are also consuming a lot of olive oil and nuts (both of which contain omega 6), and are not consuming enough omega 3 fats, you could create an imbalance, which can lead to health issues.

2-3 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.)

*Serving Size of Sardines or Salmon:  I’ve found that the protein content of cans of sardines and salmon varies, depending on the brand.  I buy Wild Planet Wild Sardines in water, which has a total of 18 grams of protein per 85-gram serving (from a 125-gram can), and Whole Foods 365 Alaskan Wild Salmon, which has a total of 12 grams of protein per 63-gram serving (from a 418-gram can).

For an individual salad, I use a whole can of sardines (125 grams)  or about a quarter cup (63 grams) of salmon.



365 Alaskan Wild Salmon

wild-planet-sardines-in-water-with sea-salt

Wild Planet Wild Sardines


Selina Naturally Celtic Sea Salt, Light Grey


Natierra Himalania Himalayan Fine Pink Salt


By |2019-01-11T12:02:06-04:00September 23rd, 2015|Beauty & Health, Clean Eating|13 Comments

About the Author:

Janis Lyn Johnson is a happily married SW Floridian and Texas-born (1960) fan of timeless style and healthy living.


  1. Tracy August 20, 2016 at 10:57 am - Reply

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

    • JLJ August 24, 2016 at 9:32 am - Reply

      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. Tracy August 22, 2016 at 9:41 am - Reply

    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

    • JLJ August 24, 2016 at 10:05 am - Reply

      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

  3. Ольга October 26, 2017 at 8:42 am - Reply

    Sardines and Orange- nteresting combination )

  4. Leonie du Plessis December 7, 2017 at 11:56 pm - Reply

    Dear Janis, loved all your health tips, using only organic food nothing out a tin our packed. Even change my lipstick and fondation my tootpaste and salt underarm stick,no chemicals in my house. Try to plant some veggies as well. I can not eat any gluten,dairy or sugar. I am original from South Africa put are in New Zealand the last 20 years small country so we do not have a variaty stuff to choose from that some times tricky. Been a few times in USA. enjoy it alot. so if I my asked for your muffin recipe that you enjoy in the afternoon with your green tea.
    Kind Regards

    • JLJ December 8, 2017 at 4:03 pm - Reply

      Hello, Leonie. Thank you so much for your interest in my muffins. I’m still working on them, but I will keep in mind that you’d like the recipe. I appreciate your visiting my blog! ~ Janis

  5. Bev February 28, 2018 at 1:48 pm - Reply

    Hi Janis,

    Love your blog and videos! Thank you for the time and effort you put in them 🙂
    Would you be willing to share the brand of Beef Tallow you use?
    Thank you in advance for your answer!

    • JLJ March 2, 2018 at 1:47 am - Reply

      Hi, Bev. I haven’t found a source for beef tallow. I use the drippings from any beef we cook. The only source I have used for pork fat is our local organic food market, Food and Thought. Then I render it myself. I’m so sorry I don’t have more helpful information for you. I appreciate you visiting my blog! ~ Janis

  6. Bev March 2, 2018 at 4:16 pm - Reply

    Janis, I just purchase a case of the wild planet wild caught sardines because you mentioned 32.5 of protein in each can.
    I just received them and it states only 11 grams of protein on the can..

    Did you copy down the wrong amount or did I order it wrong 🙁

    • Bev March 2, 2018 at 4:36 pm - Reply

      Oh dear, never mind I didn’t do the math……LOL Sorry 🙂

  7. johanna Smith June 23, 2018 at 11:03 pm - Reply

    I just subcribed to your blog and LOVE it! My husband and I live in Abu Dhabi, UAE. Thank you for taking the time to preent such informative videos! Makes me homesick for the South!

    • JLJ June 25, 2018 at 2:18 pm - Reply

      Oh my gosh, Johanna, how amazing that you found me all the way from Abu Dhabi. Thank you so much for stopping by to say hi–and for subscribing! I’ve been following a travel and lifestyle writer on Instagram, @kimhopkins, who you might enjoy. She lives in Charleston, SC, now, but she did live in Abu Dhabi for quite some time, and occasionally she’ll talk about it or show old photos of her time there. I love her photographs of Charleston and the surrounding area. She also takes adorable photos of her son, Brady, and that feed is @bradysworld. Mom and son are both so cute! Thank you for your comment! ~ Janis

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