WAYS TO COOK SALMON
(Keywords: WAYS TO COOK SALMON, chiropractic help, fish soup, growing butternut squash, olive garden salad dressing, broccoli and salmon soup )There are so many ways to cook salmon, I dare say all delicious, and of course highly nutritious because of salmon's high Omega-3 oil content. First, just what is in salmon? You'll notice that wild salmon, if you can get it, is rather better, but all fatty fish is rich in Omega-3 oil. That's the stuff that keeps your blood vessels clean, reduces depression and even will help your kid if he's misbehaving. Seriously. Ever heard of ADHD? Attention Deficit Hyperactivity Disorder. Pure and simple, an Omega-3 deficiency. Like scurvy is caused by a deficiency of vitamin C, rickets ... Oh, by the way, don't miss out on how rich fatty fish is in Selenium. That's the anti-oxidant that scientists have now proved that prevents adult onset diabetes. Not to mention the high zinc content, associated with wound healing, folate that prevents Spina Bifida... all good stuff.
Searching for something specific? Say, " Mussel facts ". Just type it in here...
| FARMED SALMON | WILD SALMON | MACKEREL | SALMON OIL | | Protein | 22 | 25 | 24 | 0 | | Carbohydrate | 0 | 0 | 0 | 0 | | FAT | 12 | 8 | 18 | 100 | | Calcium | 15 | 15 | 15 | 0 | | Magnesium | 30 | 11 | 97 | 0 | | Potassium | 384 | 628 | 401 | 0 | | Zinc | 0,43 | 0,82 | 0,94 | 0 | | Selenium | 41 | 47 | 52 | 0 | | Folate | 34 | 29 | 2 | 0 | | Vitamin A | 50 | 200 | 180 | 0 | | Vit B-12 | 2,8 | 3,1 | 19 | 0 | | Vit D | 582 IU | 728 | 643 | 332 | | Vit C | 0 | 0 | 0,4 | 0 | | SATURATED | 2,5 | 1,3 | 4,2 | 20 | | OMEGA-3 | 2,1 | 2,2 | 1,3 | 34 | | MUFAs | 4,4 | 2,7 | 7,0 | 29 | | PUFAs | 4,4 | 3,3 | 4,3 | 40 |
PUFA (Poly Unsaturated Fatty Acids)
This is highly complex biochemistry but to keep things simple, a few facts and guidelines.- PUFA's are divided up into Omega-3, Omega-6 and some other fatty acids.
- Omega-3 is high in fish oil.
- Omega-6 is high in seed oils like corn oil, safflower oil and sunflower oil.
- PUFA's are "essential" in the diet. Your nerves and brain can't survive without both Omega-3 and Omega-6 fatty acids.
- The ideal ratio of Omega-6 / Omega-3 should approach 1. Equal amounts.
- The typical Western diet often approaches 30/1 and even 50/1. This is caused by serious Omega-6 overload, and a deficiency of Omega-3 rich foods. This high ratio is associated with a much higher rate of prostate and breast cancer, depression, heart disease, general inflammation in the body, Attention deficit disorders in children, and much much more.
How do we regain the balance in Omega-6/ Omega-3.
Some basic math:Consider the ratio A/B. If it's too high, we can either decrease A, or increase B, or better still do both. Remembering that Omega-6 fatty acids are "essential" in the diet (the goal isn't to cut them out), our goal should be to drastically CURTAIL our Omega-6 intake. We're eating too much of it. And secondly, to drastically INCREASE our Omega-3 intake.
How to DECREASE your Omega-6 intake
The simplest way is to change from a POLYunsaturate rich oil (like sunflower) for your cooking, to a MONOunsaturate oil like Olive Oil. On your salad try our Olive Garden Salad Dressing. There is heaps of research indicating that the Mediterranean diet, based on Olive oil, is more healthy.
Yes, it costs more. You either spend your money on better food, or on visits to the doctor (and the undertaker!). Take your pick. But it also tastes better.
Controversial: Polys are unstable when heated and break down to some toxic compounds, so you really shouldn't use sunflower for example to fry. Rather use stable fats like butter or olive oil. I'm not part of the anti-butter lobby - if you eat plenty of fibre-rich foods, you can enjoy butter and still keep your cholesterol in good shape.
OLIVE GARDEN SALAD DRESSING ...
FOODS THAT LOWER CHOLESTEROL ...
How to INCREASE your Omega-3 intake.
That is best done by eating far more fatty fish soup (and hence our "Ways to cook salmon"), flax seed sprinkled on your cereal (linseed oil), three walnuts a day, and our old friend the butternut is also rich in omega 3. Try growing butternut squash, it's easy. And of course take some Salmon oil softgels.
Tip: It's better to blend the flaxseed than to eat them whole. Unless you "Fletcherise" - chew each mouthful 32 times - much of the flaxseed will pass through the intestine undigested.
FISH SOUP ...
GROWING BUTTERNUT SQUASH ... and a butternut soup recipe.
BROCCOLI AND SALMON SOUP
Firstly, I must give credit where credit is due. This is "she who must be obeyed's" recipe. Jup, the math bof that's in Barcelona. She's the one who keep my cholesterol dangerously low with her ways to cook salmon, Olive garden salads, Baba Ghanoush and all the other yummy healthy stuff we eat.
INGREDIENTS
- 200g of canned or fresh salmon.
- One onion, chopped.
- One whole broccoli (or better still 10 florets, if you grow it)
HOW TO GROW BROCCOLI ... the leading anti-cancer food.
- Two large potatoes, diced.
- A slither of red chili if you like it hot. I do!
METHOD: Slow Food, Made Fast!
- Gently fry the onion in a little butter.
- Meantime, thinly slice the broccoli stalk, you can use the lot, and add to the onion.
- Dice and add the potato, the chili, some garlic if you like.
- Add a few cups of boiling water.
- Boil for about 15 minutes, and then add the salmon, and cook for another five minutes, or until tender.
- Blend. This is enough for about six portions. Have it for guests, or just enjoy for the next three nights.
- Eet smakelijk! as we say in Holland. Enjoy.
PS: I'll get a photograph, we make this every week, but the good wife has snitched my Sony for the weekend. She's in Barcelona for an internation meeting of Math bofs. Whilst the cat's away, the mouse can build web pages! And, if this is a little dysjoint you'll understand. By the way, I've just helped myself to 30 delicious Calamata black olives, no exaggeration, and a huge chunk of Feta cheese. That's my snack this evening. To go with the beer ...! Yes, I too have my sins!
Why on earth " WAYS TO COOK SALMON " on a chiropractic website?!!!
Because a high Omega-6/ Omega-3 ratio, unbelievable but often in the 50's in the typical Western diet, when it should be approximating 1/1, is strongly associated with inflammation in the body. That means muscle and joint pain. Aching all over? Think of more ways to cook salmon. Or, just one. At Chiropractic Help we like to treat the root cause of the disease, rather than give Anti Inflammatory Drugs. In part, that means eating right.
ANTI INFLAMMATORY DRUGS ...
DUAL ANTIINFLAMMATORY DRUGS ... taking more than one anti inflammatory drug ?
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WAYS TO COOK SALMON
BACK ISSUESIssue #19 Retirement sentiments / Growing Garbanzo beans Issue #18 Shoulder Pain / A Walk in the Sun Issue #17 Facial Pain / Mussel Facts Issue #16 Obesity in the Chiropractic Clinic / Flax seed Issue #15-Breastbone-pain / Broccoli Issue #14-Hip-and-Groin-pain /Statins for lowering cholesterol Issue #13-Can-a-DC-help-your-Lumbar-Facet-Syndrome / Strawberries, a wonder food. Issue #12-Help-Baby-Colic-Cures-2 / Eggplant for high cholesterol Issue #11-Groin-and-Thigh-Pain / Hummus Issue #10-Friday-Fun-Stone-in-my-Clog. / Cucumber Issue #09 – Friday Fun: Headache Issue #08- Spinal Stenosis/ Celery Issue #07- Root-of-all-Healing/ Garbanzo beans /Chickpeas Issue #06 - Safety-on-the-Stairs/ Ginger Issue #05 - Safety-in-the-home/ Red foods Issue #04 - Whiplash-and-the-Joints-of-Luschka/ Parsley Issue #03 - How to stop falling/ Danger of a low fat diet Issue #01 - Tingling in the arms and hands/ Apples (PS. If you find them boring, one click will de-list you.)
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