Omega-3: The Good Fat
By Nathan Payne and M. Karin Ng, MHSc, RD
The typical Canadian diet has a high ratio of omega-6 to omega-3 fat and a better balance would likely be beneficial: increasing your food sources of omega-3 fat can help. Here are some tips to boost your omega-3 intake:
• Aim for two servings (75g each) of fish such as sardines, anchovies, mackerel or salmon per week (equivalent of 4 fish cakes); do not over-consume some of the larger fish like tuna, shark and swordfish as they can bioaccumulate dioxins and mercury leached from pollutants
• Incorporate 2 to 3 tablespoons of walnuts as a quick energy snack
• Make room for Brussels sprouts, kale, spinach and salad greens
• Add flaxseed and canola to your baking
Try this recipe for Salmon Cakes, a quick and tasty way to appreciate the flavour and health benefits of salmon.
(makes 4 to 6 cakes)
1 large potato
1 can salmon, drained, skin and large bones removed
1/4 cup red onion, finely chopped
1/4 cup sweet red pepper, finely chopped
2 teaspoons Dijon mustard
1 egg, lightly beaten
1/4 cup quick oats
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1/4 teaspoon paprika
2 tablespoons canola oil
Chop the potato into small cubes and place in a bowl with about 1 cup of water. Microwave on high for 10 minutes while preparing the remaining ingredients. Remove and drain the water. Mash the potatoes with a fork and set aside.
Flake the salmon and stir in the mashed potatoes along with the remaining ingredients and seasonings. Form into thick cakes and place this mixture in the fridge for a minimum of 5 minutes (Note: the longer the mixture is left in the fridge, the more the flavours will develop).
Heat a large skillet over medium heat and grease with canola oil. Cook patties for about 5 minutes per side, or until browned.