(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 (Serves One)
Ground Organic Black Pepper To Taste
Celtic Sea Salt or Himalayan Pink Salt To Taste
2-3 Tablespoons Organic Extra Virgin Olive Oil 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. (I use 2 Tablespoons of olive oil for my salad.)
1-3 Tablespoons Organic Apple Cider Vinegar (I use 1 Tablespoon of ACV for my salad.)
Directions: Place the chopped vegetables in a bowl large enough in which to toss the salad. Mix the dressing ingredients in a cup, pour over 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 half a cup, loosely packed (63 grams) of salmon.
Selina Naturally Celtic Sea Salt, Light Grey
Natierra Himalania Himalayan Fine Pink Salt
(My Leak-Proof Bottle For Dining Out)
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
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
Sardines and Orange- nteresting combination )
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.
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
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!
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
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 🙁
Oh dear, never mind I didn’t do the math……LOL Sorry 🙂
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!
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
Hi Janis…I spend summer’s in Minnesota (June-Sept), but always miss my Naples home when i’m away…your vlog provides my “homesick FIX”!! Love it when you’re driving around town & visiting the local restaurants for lunch. Thanks for the great Omega 3 & 6 reminders for our wellbeing. I, too, use simple dressing on salads & am going to start carrying it with me for dining out. Couldn’t live without my Bragg’s ACV! I have an OK health food market near me in Minneapolis but I certainly miss Food & Thought!!
Best wishes! Please keep posting your fun & helpful vlogs!! Roxie
I can’t wait to make this dressing! Thank you for sharing. What s beautiful town!
I never stopped to think about clean beauty until I found your blog. Your content resonates with me so I hope to see more posts. And, I’ve always been a lover of classic style.
Jeannene, I’m so happy to hear that my blog content resonates with you. 🙂 Thank you so much for taking the time to let me know. I appreciate it! ~ Janis