Tweaklet #52 – Salmon

We’ve talked about the health benefits of eating fish before and one of the absolute best is salmon. Salmon is one of the most nutritious foods on the planet. Salmon is nutrient dense and particularly recognised for its high levels of Omega-3s.

The omega-3 fatty acids found in fish or fish oil help enhance bone health to keep conditions like osteoporosis at bay. They act as a natural anti-inflammatory to relieve inflammation and protect the nervous system from oxidative stress and age-related damage.

Studies show that salmon can do everything from helping boost brain function, sperm production and eye sight, to improving bone and skin health. It is full of heart-healthy fats, protein and rich in vitamins like A, D and calcium.

As demand for salmon has increased a lot of it is now produced in farmed conditions. There is a lot of debate about wild salmon versus farmed salmon. Generally speaking wild salmon has a much better nutrient profile than farmed salmon, but the biggest difference is the condition of many salmon farms. Living in a closed environment means the fish are more likely to need to be treated with chemicals which they readily absorb and pass on.

So when you’re shopping for salmon how can you tell the difference between wild and farmed?

The first sign is the colour. Farmed salmon is lighter and more pink, while wild has a deeper reddish-orange hue. Farmed fish will also a lot more fatty marbling in its flesh—those wavy white lines—since they aren’t fighting against upstream currents like wild ones.

Salmon is very versatile. It’s great simply pan-fried. Or it can be grilled or roasted or cooked in a paper parcel in the oven to seal in the flavour. And it takes flavour well so you can add a pesto or a crust or any of your favourite spices or herbs, and turned into an Asian, Indian or Mediterranean delight. You can crisp up the skin or take it off altogether.  And if you can’t buy fresh then good quality tinned salmon is OK too.

I find that even people who aren’t big fish lovers like salmon so if you haven’t had any fish for a while now’s the time to shop for a nice juicy deep reddish orange piece of salmon.

Mmmm, that’s got my mouth watering and some ideas flowing, so I’m off to get some salmon!

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Tweaklet #45 – Eggs

I love the humble egg. Such a perfect and complete energy-giving little package. And there’s a long list of health issues that they support – from protecting your skin and eyes from UV damage…. to improving liver and brain function.

Eggs are a wonderful source of inexpensive quality protein. They are high in omega-3s and fatty acids. All good things, Yet eggs are quite controversial!

For a long time, eggs were thought to raise cholesterol but clinical trials now indicate that they regulate cholesterol absorption and inflammation in the bloodstream.

It was suggested years ago that we should limit our consumption of eggs yet now studies show that eggs can overturn even very serious conditions like metabolic syndrome.

The most important part about eggs is making sure you buy free-range. It’s not just about using your buying power to vote against the disgusting and inhumane conditions of caged chickens – that’s super important – but nutritionally, free-range eggs are very different.

Free-range eggs contain one third less cholestero, one quarter less saturated fat, than eggs from caged chickens, They have two thirds more vitamin A, two times more omega-3, three more times vitamin E, and seven times more beta carotene!

And something else I’m in the process of researching is people’s sensitivity or allergies to eggs. I have it on good authority, but not yet verified, free-range eggs are more likely to be fertilised, as in a rooster strutting his stuff around his hens – and that fertilised eggs do not cause any sensitivity or allergy.

I’m still looking into this but meanwhile, it strengthens the case for buying the best kind of free-range farmers’ market eggs you can find.

And that’s today’s tiny food tweak from Tweaklets.

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Download my free E-Book here.