Ways To Cook Salmon

Ways to cook salmon abound and I dare say all are delicious, and of course highly nutritious because of the high omega 3 content in fatty fish; and the top notch protein too, naturally.

EPA and DHA are the two compounds in fatty fish that act as such powerful anti inflammatory agents; that means less pain in your muscles and joints.

Research shows that taking it in soft gels is not nearly as effective, and not without its dangers because of mercury concentration in the extraction process.

This page was last updated by Dr Barrie Lewis on 19th July, 2019.

First, just what is in this delicious food? You'll notice that the wild sort, straight from the deep, blue sea, if you can get it, is rather better, but all fatty fish are 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 in school.

Seriously, have you ever heard of ADHD? I'm sure you have; attention deficit hyperactivity disorder. Pure and simple, it's an omega 3 deficiency; like scurvy is caused by a limitation of vitamin C in the diet, and so on.

Oh, by the way, don't miss out on how rich fatty fish is in selenium. That's the antioxidant that scientists have now proved that prevents adult onset diabetes and prostate cancer. Not to mention the high zinc content, associated with wound healing, and folate that prevents spina bifida; it's all good stuff.

On the subject of spina bifida, another vitally important substance is choline; both of these vitamins are essential in the conversion of toxic homocysteine to methionine.

Fish is also rich in choline.

If you are worrying about salmon and fish oil being fattening, remember first that we cannot live without fat; the brain is 60% fat, about a seventh of which is omega 3. And secondly, every nerve is coated with fat, without which it cannot conduct.

But, yes, let's eat the right fats. Fish oil, avocado and olive oil are the very best, but there are others too in seeds and nuts.

And thirdly, research is showing that it is high glycemic index carbs are the real villain of the peace. Look to our modified Banting diet for more information.

  • Choline food sources

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anti inflammatory omega 3 in fish oil

Ways To Cook Salmon

Ways to cook salmon starts with a delicious broccoli and fish soup.

See those blobs of oil floating on the surface? That's the good stuff. Fish oil ...

Protein 2225240
Carbohydrate 0000
FAT 12818100
Calcium 1515150
Magnesium 3011970
Potassium 3846284010
Zinc 0,430,820,940
Selenium 4147520
Folate 342920
Vitamin A 502001800
Vit B-12 2,83,1190
Vit D 582 IU728643332
Vit C 000,40
SATURATED 2,51,34,220
OMEGA-3 2,12,21,334
MUFAs 4,42,77,029
PUFAs 4,43,34,340

Can you now see why enjoying fatty fish is so much more beneficial than just taking salmon oil in softgels?

PUFA (Poly Unsaturated Fatty Acids)

This is highly complex biochemistry but to keep things simple, a few facts and guidelines.

  1. PUFA's are divided up into Omega-3, Omega-6 and some other fatty acids.
  2. Omega-3 is high in fish oil and flaxseed oil.
  3. Omega-6 is high in seed oils like corn oil, safflower oil and sunflower oil.
  4. PUFA's are "essential" in the diet. Your nerves and brain can't survive without both Omega-3 and Omega-6 fatty acids.
  5. The ideal ratio of Omega-6 / Omega-3 should approach 1. Equal amounts.
  6. 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 of the omegas?

This is some basic mathematics.

Consider the ratio A/B. If it's too high, we can either decrease A, or raise 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 intake. We are just 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, like olive oil.

On your greens try our olive garden salad dressing.

There is heaps of research indicating that the Mediterranean diet, based on olive oil and fish, is more healthy.

Yes, it costs more. You either spend your money on better food, or on visits to the doctor, chiropractor and perhaps even the undertaker. Take your pick. But it also tastes better.

Now, this is 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. In any case, but Julia Childs and I are absolutely delighted that new research concludes that butter is back

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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. Flax seed nutritional information ...

  • FISH SOUP ...
  • GROWING BUTTERNUT SQUASH ... and a butternut soup recipe.
  • Walnuts blood pressure ... not just good for hypertension.

Fish soup

Fish soup with broccoli combines the king of anti inflammation with the queen of anti cancer; but first you need some information on ways to cook salmon.

Firstly, I must give credit where credit is due. This is "she who must be obeyed's" recipe. Jup, the math bof who's in Barcelona. She's the one who keeps my cholesterol dangerously low! with her ways to cook salmon, olive garden salads, Baba Ghanoush and all the other yummy, healthy stuff we eat.


  1. 200g of canned or fresh salmon.
  2. One onion, chopped.
  3. One whole broccoli (or better still 10 florets, if you grow it) HOW TO GROW BROCCOLI ... the leading anti-tumour food.

  4. Two large potatoes, diced.
  5. A slither of red chili if you like it hot. I do! How to grow Chili ...

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 your dinner.

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 international meeting of Math boffins. Whilst the cat's away, the mouse can build web pages. And, if this is a little disjointed 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.

Oh dear, I'm updating this page and realise I never got that photograph, and now salmon is very difficult to get in sunny South Africa. I'll have to see what I can do. Meantime we've changed to pilchard fish cakes, but fresh broccoli from the garden.

Anti inflammatory omega 3

Anti inflammatory omega 3 should be on everyone's grocery shopping list; not in pills, but either from fatty fish like ways to cook salmon or mackerel, or freshly ground flax seeds and walnuts.

When living in the Netherlands fatty fish were staples in our diet; the mussels too. There are so many ways to cook salmon and the other gems from the icy seas. Retired in sunny South Africa we are dependent on West Coast pilchards and snoek for our omega-3.

Interesting new research in fact confirms that ALA, the plant-based omega-3 is also effective in treating heart failure patients[4]; and presumably prevention of cardiovascular disease. Purslane is a common weed that is used in much of the Mediterranean.

A little update here is in order; I tried to enjoy fish every single day and it's interesting that I have far less back ache after bending all days over patients; perhaps it was the cycling to the clinic every day.

Rollmops, pickled raw herring was often on my sandwiches for lunch.

Vitamin B6 and frailty

Fatty fish like salmon is the third richest source of vitamin B6; chickpeas top the list.

Researchers in Spain found that elderly folk enjoying plenty of vitamin B6 from their diet were 165% less likely to become frail within 3.5 years.(1)

Other vitamins, in particular C, E and folate, were also important in preventing the development of frailty.

Why on earth "WAYS TO COOK SALMON" on a chiropractic help website?!!!

Because a high Omega-6/ Omega-3 ratio, unbelievable but often around  50/1 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 more omega-3 oils and less omega -6 oils.

Aching all over? Think of more ways to cook salmon. Or, just one. Anti inflammatory omega 3 isn't a vague chiropractic anecdote. Proven!

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. More fatty fish and flax seeds. I eat them both regularly myself. She-who-must-be-obeyed puts freshly ground Flax seed nutrition information every day into her home-made bread and I have it on my muesli: healthy breakfast menu  ... so easy. 

Okay, so it takes a bit of effort to eat properly. Spend time preparing healthy food, or spend time visiting the doc. Take your pick.

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Chiropractic in its infancy had strong links with naturopathic medicine; links which should still be there. Anti inflammatory joint and muscle pain and natural methods to control it, like ways to cook salmon, are the concerns of every single chiropractor; or should be at any rate.

Just this morning I treated a girl who was in such pain wherever I touched her; polymyalgia hurts. Afterwards when we had a frank discussion on omega 3 and ways to cook salmon, she confessed she simply doesn't like fish.

Either you choose ways to cook salmon and other cold water fish, or you have pain; the ball is in your court. For vegans, freshly ground flax seeds and walnuts on a daily basis are an excellent alternative. Better still, enjoy both sources.

Take care before buying canned salmon; often the fish oil has been removed, and sold back to you in capsules and replaced with sunflower fat. More than half the goodness is gone.

The strategic salmon health initiative is about caring for our wild ocean fish[3].

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