Salmon Cakes

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These salmon cakes are easy, packed with flavor, and super nutrient rich. Salmon can be expensive so you may not buy it often if ever. If this is the case, canned salmon is your ticket! Wild caught Alaskan salmon (with bones and skin) is cost-effective and just as rich in nutrients (even more if you use the bones!)

Omega 3 fatty acids are the star of this show! With the salmon, which is SUPER rich in omega-3’s, and the chia seeds, that not only help to bind the patties together but also add more omega-3’s, this dish is very anti-inflammatory!!! Woohoo!!! Not to mention packed with veggies, these cakes are ROCKIN it and your body will thank you for them!

Let’s get down to it. Nothing worse than having to scroll through someone’s blog for an hour before you get the recipe!

Salmon Cakes:

Ingredients

  • 2, 14.5 oz cans wild caught salmon (with bones and skin, crushed)
  • 3/4 cup whole grain crackers, crushed
  • 2 tablespoons chia seeds
  • 1/2 cup minced onions
  • 1/2 cup minced celery
  • 1/2 cup minced carrots
  • 2 eggs
  • 1 tablespoon dijon mustard
  • 1 tablespoon worchestershire sauce
  • 1 tablespoon Old Bay
  • 1/4 teaspoon turmeric
  • 1/2 teaspoon garlic powder
  • 1 tablespoon parsley
  • 2 teaspoons lemon juice (I used 4 drops lemon essential oil)

Directions

  1. Drain salmon into large bowl to save. Add salmon to a large bowl and crush bones until all are dissolved.
  2. Add the rest of the ingredients and mix until blended.
  3. Make into 3 oz patties (slightly larger than the palm of your hand)
  4. Pan fry in 1 tablespoon canola oil OR broil in the oven (5 minutes each side)
  5. Serve with a whole grain or starch and a vegetable for a complete meal!

NOTES:

  • Salmon cakes would go great on a salad or you can make them into a sandwich (like a crab cake sandwich but a salmon cake sandwich instead)
  • Adding lemon zest gives it a more bold lemon flavor
  • Make ahead and freeze some for a quick meal!

I hope you enjoy this recipe as much as we do as a family!

Fish Oil Supplements

So, about those fish oil supplements everyone’s talking about, should you take them? If you do, what brands are the best? How much should you take? Does it matter when or how you take them?

Listen, I’m not a supplement pusher. In fact, I’m opposed to a lot of¬†supplements unless used for a specific purpose, recommended by your doctor or dietitian, and meets 3rd party regulation standards (because supplements aren’t regulated by the FDA). I don’t care if “Dr. Oz said…” or “They say you should…”. Whatever he says or ‘they’ say, many supplements are bogus (including vitamins). But what about fish oil? Are they bogus?

Some¬†fish have a wonderful fat called¬†omega-3’s fatty acids. These fish include anchovies, sardines, salmon, tuna, and mackrel. If you eat about 2 servings of those¬†each week you may not need an omega-3 fish oil supplement. Given that most of you don’t eat 2 servings, (including myself most weeks) then research shows it can’t hurt to take fish oil supplements.

Why are we even talking about fish oil in the first place? Well, because most of us don’t get enough omega-3 fatty acids in our diet. Omega-3’s are anti-inflammatory unlike omega-6’s. Omega-6’s come from most of the fat we eat (butter, cream, cheese, animal fats, and most plant fats). Don’t get me wrong we actually NEED these omega-6 fats in our diet…we just get too many. Omega-3’s on the other hand come from a small number of foods like these cold water fish, flax seeds, canola oil, walnuts, and chia seeds. So you see, it can be hard to get in even some omega-3’s during the day let alone the right amount.

So why take a fish oil supplement? I’ll give you 5 really good reasons:

  1. Fish oil gives us ¬†DHA and EPA omega-3’s. Our human bodies understand these whereas the plant sources of omega-3’s give us ALA. ALA has to be converted in our bodies to EPA and DHA and to be honest, our bodies don’t do a super good job with that. There are advantages to eating these plant sources outside of omega-3’s so that’s why it’s great to get them in your diet, but to take them as a supplement can be a disadvantage.
  2. Fish oil is good for your heart. Not only can it help cholesterol and triglyceride levels, it can also improve your blood pressure. Remember it’s an anti-inflammatory fat as well so that helps your heart even further! Plus it’s heart health month and we’re all about that here and Amanda D Nutrition ūüėČ
  3. Fish oil is good for your mind. Studies show that omega-3 fatty acids can¬†help with MANY disorders of the mind/brain. Your brain is made up of mostly omega-3 fats. If you’re not getting enough in your diet your probably not getting enough for your brain. It is super important for pregnant women and babies to get in enough omega-3’s especially DHA for baby brain development. Kiddos with ADHD¬†have also shown signs of improvement from omega-3 supplements. As we age we forget stuff like¬†where we left our car keys, wallet, cell phone, etc…you know. Omega-3’s help improve cognitive function like remembering all that stuff.
  4. Fish oil can help reduce inflammation in your body. So what? Well…inflammation causes most chronic diseases. Almost every single chronic disease is tied back to diet. A poor diet increases inflammation. Need I go on? Arthritis, cancer, and heart disease are the 3 most common inflammatory disease that may be improved or risks can be reduced from increasing omega-3 consumption…aka fish oil.
  5. Fish oil has also been shown beneficial in skin health. Like every organ in your body, the skin needs fat. Omega-3’s have been shown to help with many things like psoriasis (an inflammatory and autoimmune disease) and simple dry skin. Foods with omega-3’s also tend to carry vitamin E which is super important for skin health as well.

Again, I’m not a supplement pusher but I do think that if you’re not eating at least 2 servings of those cold water fish weekly you should probably take a fish oil supplement. I also think you should talk to your doctor about it as well. Most physicians are very open to their patients starting a fish oil supplement but it’s best to be 100% sure.

What to watch for:

  • Look for a fish oil supplement that is 3rd party tested. USP, NSF, Consumer Lab, Informed Choice Verification, and BSCG are all 3rd party test companies that have strict regulations on the supplements they put their approval on. Look for one of these labels on your fish oil brand because remember, the FDA doesn’t regulate supplements.
  • As soon as you open the bottle REFRIGERATE IT! You’d never leave fresh salmon out of the refrigerator why would you leave it’s oil out? Yuck. You’ll get rid of those fish burps too. If you have a fish oil supplement that has been left out, throw it away and start fresh. It’s probably rancid and that’s why your breath smells like a fish boat.
  • It’s important that the company you buy from has the breakdown of how many mg (milligrams) of EPA and DHA are in the product. You want to get as close to 1000 mg of DHA and 500 mg of EPA as possible.
  • Choose sustainable companies that have MSC (Marine Stewardship Council) or Environmental Defense Fund certifications OR find fish oils that contain smaller fish like anchovies and sardines which are naturally more sustainable.

If you are vegetarian remember that fish oil responds to your body better than plant sources of omega-3’s. I respect your decision to go animal free though. Find an omega-3 ALA supplement that is 3rd party tested. Still refrigerate it!

Enjoy!

Souper Easy Wellness Soup

Lame title, I know but it truly is super easy!

It’s fall and where I live, the leaves are gorgeous! Vivid colors that pop out of the green landscape and the cool weather that makes you want to eat warm soup. Here’s a picture taken on a walk last week. Simply beautiful.

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Listen, eating well and homemade cooking does not have to be hard, time consuming, or tasteless. That’s the theme of this blog. I want to show you how to eat well, simply; without having to buy¬†rare ingredients at a specialty store, recipes that take minutes, and taste delicious! This recipe is what I call a “dump” recipe. I dump all of the ingredients into the pot with very little prep time. Easy peasy!

I have spun this soup recipe many ways but I must admit this one may be my favorite. It’s vegan which means it is entirely animal product free! I wanted to do it in October because you could also call this anti-cancer soup or anti-inflammatory soup but wellness soup fits more peoples wants/needs.

You cannot get too many veggies. If I’m missing a vegetable that you usually use in a soup or stew, add it. If there are leftover veggies in your freezer or refrigerator and you want to use them, throw those kids into the pool! Same thing with herbs and spices…use what you have and what you think will taste good together. You can’t go wrong with veggie soup, add what moves you!

To quote my dear friend and fellow dietitian Heather Tressler “Baking is a science, cooking is an art” meaning that when you bake something you probably should follow the recipe or it may not turn out well. Cooking however, is an art meaning that it is up to interpretation. Add, subtract, make it your own piece of art!

Let’s get down to it because I know you want the recipe!

Amanda’s Wellness Soup

Ingredients:

  • 3 tablespoons of canola oil
  • 2 tablespoons minced garlic (or more up to you)
  • 1 medium chopped onion (shortcut: use frozen chopped onions)
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon turmeric
  • 1/4 teaspoon cayenne pepper (or more if you want to really spice it up)
  • 2¬†tablespoons balsamic vinegar (surprise ingredient)
  • 3 bay leaves
  • 1 teaspoons basil
  • 2 teaspoons oregano
  • 1/2 cup lentils
  • 1/2 cup quinoa
  • 64 oz vegetable broth
  • 32 oz frozen soup vegetables (microwave for 5 minutes in a glass bowl)
  • 7 oz frozen corn
  • 10 oz shredded cabbage (you can shred yourself (about 3 cups) or use already shredded
  • 7 oz can of mushrooms (or any type of mushroom you like)
  • 5 oz frozen chopped kale
  • 1, 32 oz can diced tomatoes

Directions

  1. Heat a large stock pot over medium high heat, pour canola oil in and follow it up with garlic and onion. Allow the onion to cook until for 1-2 minutes.
  2. Add black pepper, turmeric, cayenne pepper and balsamic vinegar and allow the vinegar to cook down slightly (about 2 minutes)
  3. Add bay leaves, basil, oregano, lentils, and quinoa. The pan will be fairly dry but that is ok! Allow the lentils and quinoa to toast for about 1 minute before pouring the veggie broth.
  4. Place the soup veggies, corn, cabbage, mushrooms, kale and diced tomatoes into the pot.
  5. Allow soup to cook down (I had mine in the pot all day on low/simmer) or put in a crock pot on low all day.
  6. It’s ready to go right after all of the veggies warm up but I like to let the flavors marry for a few hours.

5 Quick Nutrition Lessons (from this recipe)

  1. Frozen veggies are just as awesome as fresh. In fact when vegetables are not local/seasonal then frozen is actually better than fresh. After veggies are picked they begin losing antioxidants within hours. Frozen vegetables are picked and flash frozen soon after harvesting which saves those amazing antioxidants. So this winter go for frozen vegetables!
  2. Turmeric is amazing (as you notice I have it in almost all of my recipes). It doesn’t work as well by itself so you need to make sure that you are pairing it with black pepper, garlic, and/or ginger for the anti-inflammatory properties to come alive. It’s also not as effective in supplement form. Cook with it! Enjoy that subtle smoky flavor in most of your cooking!
  3. Herbs and spices help improve the flavor of food without having to add a ton of salt. I do add some salt (not a lot by most standards) and let people shake it on if they prefer. We use way too much salt as a society so sometimes it takes a while to get used to the flavor without a ton of it in our food. If you (or someone you cook for) has high blood pressure, congestive heart failure (CHF), kidney disease, and some other diseases you may have to cut back. Reduce the salt and increase those delicious herbs and spices!
  4. Lentils, quinoa, peas, and corn are used as protein in this dish. You don’t need meat in order to eat protein…at all. All of these are actually less expensive than meat but more nutrient rich. So eating well doesn’t have to cost more, especially when you use these plant sources as protein. This soup is a meal in itself…protein, starches/carbohydrates, and vegetables all wrapped up into one delicious dish!
  5. This is a great soup for cold and flu season as well. It has been shown that garlic and onions are natural antibacterial and antiviral foods. They can help your body fight off these nasty viruses and bacteria! Remember when mom made chicken soup for a cold? There’s something to be said about that especially if she used garlic and onion. Tomatoes are rich in vitamin C which is a building block for your immune system and cayenne pepper has also been shown to ward off illness.

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Basically you cannot go wrong with this soup! From chronic disease prevention to common colds this soup has you covered!

I had leftovers that I wasn’t able to eat so there will be delicious leftovers in a few week!

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I’d like to hear from you! What would you add to this soup to make it even more healthy and delicious?

 

5 Anticancer Foods to Incorporate Into Your Diet

I get asked often¬†“what can I eat so that I…” (lose weight, avoid heart disease, avoid cancer, just eat better, etc). These are my favorite questions! It takes a positive spin on eating for health. Instead of asking what you “should avoid” it’s asking the question, what am I missing that I can be enjoying.

It was hard to narrow down just 5. Maybe later on in this blogging adventure I’ll continue the list so just know this can be open ended.

Let’s begin…

  1. Cruciferous vegetables: broccoli, cauliflower, cabbages, Brussels sprouts, asparagus, kale, and radishes are all examples of these fragrant yet amazing veggies. These power houses have been shown to prevent specific cancers like colon and breast.
  2. Berries and pit fruit: I bet you guessed that blueberries and their cousins blackberries, raspberries, and cranberries would be on the list but another family of fruits have powerful anticancer properties as well. These pit fruits like peaches, plums, nectarines, and avocados are definitely something to get into your diet regularly.
  3. Allium veggies: here I go again with my food and nutrition vocabulary terms…you’re never too old to learn. Allium veggies are things like garlic, onions, scallions, chives, shallots, and leeks. Strong smelling and strong anticancer properties. Garlic and onions are in everything I cook. They give food a great flavor but their nutritional properties are without compare!
  4. Green and white tea: Every.Single.Day. Green and white teas are less fermented which helps to keep the EGCG (the huge anticancer nutrient) in the tea. Brew it at home, do not buy the ready-made stuff because the EGCG cannot survive. Splash a little lemon, lime, or orange into your tea and you’ve got yourself a power packed cancer fighting beverage!
  5. Turmeric: if there is one thing I tell people who are looking for an anticancer, anti-heart disease, anti-arthritis, anti-inflammatory diet to incorporate into their diet it is this wonderful spice. Supplement companies will try to persuade you to buy it in a capsule but you NEED to combine it with your food for it to be most effective. Actually cooking it with black pepper, garlic, and/or ginger makes the turmeric work in overdrive allowing the anti-inflammatory compounds (curcumin) to do its job.

So what does an anticancer eating pattern look like? I love giving visual examples because that’s how I work best. This is an example meal plan to get you started on anticancer eating! (Side note this works for reducing the risk of heart disease and other inflammatory diseases [arthritis, IBD, etc])

Meal Example 1 Example 2 Example 3
Breakfast Oatmeal with walnuts and cranberries Pasture raised eggs with fresh fruit cup Whole grain toast with peanut butter and banana
Lunch Tuna salad sandwich on whole grain bread with broccoli dipped in hummus Whole grain wrap with hummus and veggies Salad with black beans, corn, and oil/vinegar dressing
Dinner Pasture raised chicken with red skin potatoes and Brussels sprouts Tofu stir fry with stir fry veggies and brown rice Wild caught salmon cakes with sweet potatoes and steamed broccoli
Snack Peaches with vanilla Greek yogurt Blueberries with almonds Carrots and celery with hummus

Every day drink green or white tea. When cooking meals, use turmeric, black pepper, garlic, and onions. For snacks fit in fruits, veggies, nuts, or seeds.

Remember that no one expects you to eat this way 100% of the time. Part of a healthy lifestyle for preventing cancer is also enjoying a variety of foods that may not fit into this box. The main point is to eat this way most of the time making steps to always improve.

Breast cancer awareness month isn’t just to raise awareness for early detection through self breast exams and mammograms, it is also being aware that there are lifestyle changes¬†you can make to try¬†and prevent this terrible disease. I’ll end with one of my favorite quotes:

“Let food be thy medicine and medicine be thy food”
– Hippocrates

Endometriosis Diet

There are many women who struggle with a disease called endometriosis. Not many dietitians have approached the subject because there is not a lot of research for diet and endometriosis but it is a huge problem for millions of women. It¬†is an inflammatory disease¬†of the endometrium (a thin sheet-like tissue that surrounds the uterus). When it starts to creep out into areas that it shouldn’t, it is called endometriosis.

This is a significant¬†issue for women and can cause severe abdominal pains, bowel issues (constipation or diarrhea), bladder incontinence, and infertility. It can disrupt a woman’s life more than many people think but there are things women can do to reduce the symptoms.

Because endometriosis is an inflammatory disease, an anti-inflammatory diet may be able to help reduce the symptoms. Please do not read¬†me incorrectly, I do not think an anti-inflammatory diet will cure endometriosis…I’m not that kind of “nutritionist”. But I think it could significantly make a woman’s quality of life much better and reduce the syptoms.

So what is an anti-inflammatory diet? It is a way of eating to reduce inflammation in the body…a lot of fruits, vegetables, whole grains, oils, nuts, seeds, fish, herbs, and spices. If you are wanting an anti-inflammatory meal plan please see your local dietitian who can discuss this with you personally and work with you to create a diet that will work for you.

Foods to incorporate into your diet:

  1. Fruits – fresh and frozen are the best. Get a variety and at least 2 servings daily. Just eating apples and bananas are good but you’ll be missing out on antioxidants found in tropical fruits, berries, melons, and pit fruits like peaches.
  2. Vegetables – similar to fruits, fresh and frozen are the best and getting many different colors will give your body tons of antioxidants. You need at least 3 daily but I’m a big fan of getting in as many as possible. Shoot for reds (tomatoes, bell peppers), greens (spinach, asparagus), yellows/oranges (butternut and summer squash), blues/purples (purple cabbage, eggplant), whites/tans (mushrooms, cabbage).
  3. Grains – because they are a plant food they also have antioxidants, vitamins, and minerals. Along with those benefits these power foods also have protein and fiber! Instead of the processed grains like white flour (white bread) and white rice choose whole grains like whole wheat bread and brown rice. PS corn is a whole grain not a vegetable ūüôā
  4. Oils, Nuts, and Seeds – these super important fats are needed in our bodies ESPECIALLY on an anti-inflammatory diet. Canola oil¬†and walnut oil¬†are very high in omega-3 fatty acids and are great to cook with. Omega-3 fatty acids are naturally anti-inflammatory. This means that eating more foods that are higher in omega-3 fats will help your body with¬†inflammation. Along with canola oil and walnuts (walnut oil), flax seeds, chia seeds, pecans, and wheat germ are also high in omega-3’s. Other oils, nuts, and seeds are beneficial as well for your heart health and overall well-being.
  5. Oily fish Рsalmon, tuna, mackerel, anchovies, and sardines are packed with those anti-inflammatory omega-3 fats. Fit these in to your weekly meal plan or consider taking a quality tested fish oil supplement (check with your doctor before beginning any supplement). Canned salmon and tuna are very budget friendly ways to get in these fish. I prefer them on salads or sandwiches!
  6. Herbs and Spices – many herbs and spices are naturally anti-inflammatory. Turmeric is a heavy hitter in this department. This proven inflammation reducer has shown to be a big player in the anti-inflammatory world. Other herbs and spices have shown some benefit as well like ginger, black pepper, garlic, and cayenne pepper.

So what would an anti-inflammatory diet for endometriosis look like? Here’s a glimpse with two examples:

Breakfast:

  • Oatmeal with walnuts, chia seeds, and blueberries
  • Whole wheat toast with almond butter and banana

Lunch:

  • Salad with canned salmon¬†and black beans
  • Tuna salad sandwich on whole wheat bread and carrot sticks

Dinner:

  • Grilled chicken, steamed broccoli, and brown rice
  • Baked mackerel, asparagus, red skinned potatoes

Snack:

  • Raisins and walnuts
  • Celery sticks and hummus

I recommend, for those that have endometriosis, to meet with a registered dietitian and go over your diet to see how you can make it more anti-inflammatory. Again, it will not cure the disease but if it can improve your symptoms and overall well-being then it is worth a shot! Some insurances may cover nutrition counseling for diseases like endometriosis so check with your health insurance company prior to your appointment.

To find a dietitian in your area check out: http://www.eatright.org/find-an-expert

*If you think you have endometriosis please see your gynecologist. For those that have endometriosis and decide to change your diet please let your gynecologist know*