Pan-fried wild salmon, for a good source of Omega 3’s, EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). These are ‘essential fatty acids’ as the body can’t synthesise them, so they must be obtained from the diet. Oily fish is the best source of Omega 3’s even though you can get them from plant sources, such as ALA (alpha-linolenic acid) from walnuts, the body has to convert them into EPA and DHA and it is not that efficient at doing so – one study in healthy young men showed that only 8% of ALA converted to EPA and 0-4% converted to DHA. In healthy young women, the conversion was 21% to EPA and 9% to DHA.
Omega 3 essential fatty acids have lots of benefits, particularly for heart health and blood pressure, brain health, eye health, autoimmune health and help to fight inflammation. It’s recommended we aim to eat oily fish twice a week and always aim for wild over farmed. Farmed is more likely to have contaminants and wild has a better nutritional profile.
The sweet potato mash has been supercharged withs turmeric – a quick way to bump up the nutritional value (alternatively use dried herbs), and the veg act as staple supply of important vitamins and minerals.
007 Wild salmon, turmeric mash & veg
Healthy dinner (veg all organic):
INGREDIENTS:
Wild salmon
Sweet potato
Brocolli
Baby corn
Kale
Yellow pepper
Chilli
Turmeric
Olive oil
Nothing fancy but full of health…
Pan-fried wild salmon, for a good source of Omega 3’s, EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). These are ‘essential fatty acids’ as the body can’t synthesise them, so they must be obtained from the diet. Oily fish is the best source of Omega 3’s even though you can get them from plant sources, such as ALA (alpha-linolenic acid) from walnuts, the body has to convert them into EPA and DHA and it is not that efficient at doing so – one study in healthy young men showed that only 8% of ALA converted to EPA and 0-4% converted to DHA. In healthy young women, the conversion was 21% to EPA and 9% to DHA.
Related Posts
005 Sprouted oats and blackcurrants
Wild blackberries, full of antioxidants and paleo granola.
013 Immune omlette
Immune boosting omlette
003 Beetroot juice
Beetroot juice, to support healthy blood pressure.
009 Health smoothie
Health smoothie recipe.
006 Chargrilled veg & houmous
Plant based goodness.
010 Avocado toast
Excellent source of monounsaturated fat