SWIHA Blog

Fats Are Essential

While the media has made us afraid of fats, they are actually required in order for our bodies to function properly. For years during the low fat, no fat craze I thought fats were bad and I stopped eating some of my favorite foods, nuts and olives. Now I’ve learned that fats are good for us and that our bodies require about 30% fats in our diet each and every day, for each and every meal.
Plant based fats like nuts, seeds, avocados and olives are a healthy fat source. Today, we are focusing on cold water fish, which are rich in omega-3 fatty acids.

Why we must eat Omega-3s:

EPA & DHA Essential Fatty Acids in Cold Water Fish

Cold water fatty fish are a rich source of the two essential omega-3 fatty acids - EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Omega 3s are found in beef, eggs and poultry, but are most abundant in the fat of cold water, oily fish and are also available in supplement form. The body requires adequate amounts of both EPA and DHA to maintain optimum health.

“Fat really is good for us and vital to life. Embrace eating the right fats each and every day.”

Melanie Albert

Whole Food S.O.U.L. Food Wednesday Action:
Eat Wild Alaskan Salmon this week.

With our Whole Food S.O.U.L. blog we invite you to take action with your whole foods eating behavior. The goal is to incorporate new whole foods eating into your way of eating step-by-step.

Our Challenge for you this week is to cook Wild Alaskan Salmon on the grill or try a quick Salmon Salad. Come on over to Facebook and share your creations with us.

Our Whole Food / S.O.U.L Food Wednesday Recipes for the Week

Ingredients

• 4 Wild Alaskan Sockeye Salmon filets (6 ounces per person)
• 1/4 cup organic extra virgin olive oil
• 3 tablespoons marinade herbs, including a blend of: organic garlic, lemon peel, onion, fennel seeds, black pepper, dill weed, red pepper and sea salt.

Simple Steps

1. Defrost salmon filets in refrigerator for a few hours or under cold running water
2. Make salmon marinate by mixing olive oil and marinade herbs
3. Pre-heat grill on medium high for 15 minutes before you are ready to grill your salmon
4. Place filets on grill
5. Cook each side about 5 minutes
6. Take off grill right before salmon is completely cooked, as it will continue to cook when taken off grill
7. Let salmon sit for about 5 minutes
8. Enjoy with steamed veggies or a raw kale salad, with a whole grain, such as quinoa

For a simple, delicious alternative to tuna try Wild Alaskan Sockeye Salmon. You can choose salmon with or without skin and bones.

Ingredients

• 6 oz can wild Alaskan sockeye salmon
• 2 TBS grey Poupon mustard
• 1 celery stalk
• 2 green onions
• 1-2 rainbow carrots
• Pepper, to taste

Simple Steps

1. Chop celery and onions
2. Mix all ingredients
3. Enjoy on top of a simple raw kale salad: kale, organic extra virgin olive oil, lemon juice, fresh garlic, sea salt

Enjoy.

Share your Organic Steel Cut Oats creations on Facebook:

www.facebook.com/SWIHA and www.facebook.com/9Ways90Days