Benefits of Omega 3 --Salads

Most of us know that getting enough Omega 3 each day is beneficial to our health.  I do a lot of research online and have read a lot of negatives about the value of Omega 3 supplements.  As always I personally feel that getting as much vitamins and minerals from our food is the optimum way.  Why not do some of your own research to see just how this resonates with you. As always the goal is to enjoy healthy eating.

Some of the health benefits include:

1.Lower cholesterol

2.Lowers inflammation

3. Depression

4. Arthritis

5.Dementia

The best sources of Omega 3 are flax seed, nuts and seeds, oily fish and grass fed beef.

Personally I sometimes find it hard to cook enough fish dinners during the week due to the high prices and availability.  I have substituted wild caught canned salmon and canned mackerel. I do include lots of nuts and seeds in salads and other dishes. 

Here are two of my  favorite salmon salad filled with Omega 3 and also lots of vitamins and minerals for healthy eating.

Ingredients:

1 can of wild caught salmon

2. 1/2 cup of thinly sliced celery

3. a large handful of sunflower seeds

4. 1/4 cup of Greek yoghurt

5. 1 tablespoon of mayonnaise

6. 1 teaspoon of curry powder, turmeric, fennel seed and coriander

7. Salt and pepper to taste

Directions:

1. Blend together the salmon with celery and seeds
2. Add the yogurt and mayonnaise and blend until smooth
3. Blend in the seasonings
4. Add salt and pepper to your taste

Serve the salmon mixture on spinach leaves and sliced tomatoes.

Hot Salmon Salad

Ingredients: 

1.can of wild caught salmon

2.1/2 cup of pumpkin seeds

3. 1/2 cup of chopped sweet onion

4. 2 tablespoons of mayonnaise

5. 1/2 cup of grated cheddar cheese

6. 1/4 cup of dry parmesan cheese

7. 1 teaspoon each of basil, oregano and marjoram

8. Salt and pepper to taste

Directions:

1 Blend all the ingredients together except for the dry parmesan cheese

2. Put the mixture in small glass round bowl 

3. Preheat the oven to 250

4. Sprinkle the  parmesan cheese over the top and bake for about 30 minutes.

This recipe will serve two people