Salmon contains an essential fat (meaning our body can't make it) that is anti-inflammatory. You've probably heard about the importance of balancing Omega 3's and Omega 6's. The reason for this is simple. Omega 6's are pro- inflammatory and Omega 3's are anti-inflammatory. We need both. However, we also need them in the right balance which is, ideally, 1-1 or even 2-1 (Omega 3-6). The average American has an Omega 3 to 6 ratio of about 1-50. That's a big problem since we know chronic inflammation is at the root of disease. One way to lower inflammation is to balance the Omega 3 to Omega 6 ratio.
To shift that ratio in the appropriate direction it's important to consume high quality Omega 3's (wild caught salmon & sardines, cold pressed flax seed oil, grass-fed meat, and chia seeds ... to name a few) while eliminating condensed sources of Omega 6's (oil made from corn, soy, sunflower, safflower, and canola).
This Hearty Salmon Salad is easy, delicious, and anti-inflammatory. Let me know what you think.
- 4 oz wild caught salmon (I bought a smoked salmon filet however you could use canned or fresh as well)
- 1 cup spinach, thinly sliced
- 1/3 cup carrots, grated
- 1/3 cup beets, grated
- 1/3 cup red cabbage, grated
- 1 tablespoon extra virgin olive oil
- 1 teaspoon balsamic vinegar
- Combine spinach, carrots, beets, and cabbage in mixing bowl
- Add extra virgin olive oil and balsamic vinegar and toss
- Transfer salad to a plate & top with salmon
- Sprinkle on sea salt to taste
Now, I want to hear from you. What are some of your favorite ways to cook salmon?