My Blog

 

 

 

 

 

 

 

 

 

 

Enjoy!  

Here is a recipe I found on Epicurious.com using Arctic Char, an ecofriendly fish that is just as nutritious as salmon, but doesn't taste as fishy.  This is great for children and adults who do not care for the fishy taste of salmon.

Arctic Char is a wonderful source of Omega 3 fatty acids, just like salmon. 

This type of fish can be hard to find- you may want to ask for it at your seafood counter if they do not have it.  

Serving size:  2  (double it as necessary if you are feeding a family of 3 or 4)

preparation:

Heat 1 tablespoon oil in large nonstick skillet over medium-high heat. Add broccolini and stir 1 minute. Pour 1/2 cup water over, cover, and cook just until broccolini is crisp-tender and water evaporates, stirring occasionally, about 5 minutes. Add garlic and stir 30 seconds. Stir in olives and 2 teaspoons orange peel. Transfer mixture to bowl; set aside (do not clean skillet).Heat 1 tablespoon oil in same skillet over medium-high heat. Sprinkle fish with salt and pepper. Add fish to skillet, skin side down, and cook until skin is crisp, about 3 minutes. Turn fish over and cook just until fish is opaque in center, about 2 1/2 minutes longer. Transfer to plates. Return broccolini mixture to same skillet to rewarm; stir in 1 tablespoon balsamic vinegar. Season to taste with salt and pepper. Spoon mixture over fish. Drizzle fish lightly with oil and 1 tablespoon vinegar (or more if desired). Sprinkle with remaining 1 teaspoon slivered orange peel and serve.

Read More http://www.epicurious.com/recipes/food/views/Seared-Arctic-Char-with-Broccolini-Olives-and-Garlic-241323#ixzz1buZDuxr4post here.

Thinking about getting some Omega 3's?  If not maybe you should be!!  Especially since they may help your mood this winter, if you are prone to seasonal affective disorder.

 

Why take them?  Most of us don't get enough Omega 3's in our diet.  Our bodies can't make it- we need to get it from other sources.  Many of us don't each much fish at all, which are a huge provider of Omega 3's. 

 

Omega 3's have been shown to decrease inflammation in so many different ways throughout the body. That is why they are so beneficial. 

 

 

 

Here is a laundry list of the many things Omega 3's may help with:

:

cardiovascular disease-some studies show that taking at least a gram per day can help to lower your triglyceride levels, by as much as 8%!

high blood pressure

depression

diabetes

joint pain

fatigue

Alzheimer's

arthritis

and more!

 

 

  You can get Omega 3's  from salmon, tuna, sardines,mackerel cod, flounder ,flaxseed, linseed, green leafy vegetables, tofu, winter squashes, soybeans, navy beans, kidney beans, canola oil, soybean oil, olive oil and walnuts.  

 

How do you know how much you are getting?

 

a 7 oz serving of flounder = 1 gram Omega 3's

4 oz. canned white tuna= 1 gram Omega 3's

4 oz. salmon can have up to 2 grams of Omega 3's!

 

The American Heart Association recommends 1 gram per day of Omega 3's(should contain EPA and DHA)  for people at risk of cardiovascular disease. It is recommended that you talk to your physician if you decide to take any Omega 3 supplements.   There may be some drug-nutrient interactions or side effects.  If you are not currently at risk for cardiovascular disease the recommendation is to eat fish at least twice per week.

 

There currently exists  no established dosing information for children.  Some infant formulas contain fatty acids. 

 

 

For adults,  you can see a guide of contaminant levels in supplements by going to http://apps.edf.org/page.cfm?tagID=16536.  This is the Environmental Defense Fund list of safe fish oil supplements.  You can also find information on contaminants in fish, mercury, etc.