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  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-wild-alaskan-salmon-pink

365 Alaskan Wild Salmon

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

Wild Planet Wild Sardines

selina-naturally-celtic-sea-salt-light-grey

Selina Naturally Celtic Sea Salt, Light Grey

natierra-himalania-himalayan-fine-pink-salt

Natierra Himalania Himalayan Fine Pink Salt