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Healing Lunch #5; Loaded with Omega-3s

Updated: Apr 20, 2021

Tossed Salads and Scraaaambled eggs.

Chef Janine's famous Sardine Salad Extraordinaire.

Arugula with sardines, an avocado, shaved cucumber, fresh mint, goat cheese, lemon and olive oil.

Then all that delicacy topped off with a dollop of caviar.

Then a paired it with scrambled pasture eggs and spinach with sheep's yogurt and habanero sauce.

Tastes really fine. And super healing too.

This recipe will be in our November 2020 prepared keto meals menu. Stay tuned.

Sardines are one of the best sources of omega-3 fats!

Sardines are a great source of omega-3s and also contain a lot of other essential vitamins and minerals. Sardines contain 1.8 g of omega-3 fats per 4-oz. serving. Sardine oil contains even more, with 1 Tbsp containing 3.7 g of omega-3s. Canned mackerel and canned salmon contain slightly more omega-3 fats, at 2.2 g per serving.

Benefits of Omega-3s:

  1. Fight Depression and Anxiety: EPA appears to be the best at fighting depression.

  2. Improve Eye Health: DHA is a major structural component of the retina of our eye.

  3. Crucial for brain growth and development in infants.

  4. Improve numerous heart disease risk factors.

  5. Reduce the symptoms of ADHD in children, reduce hyperactivity, impulsiveness and aggression, improve attention.

  6. Reduce insulin resistance, fight inflammation and improve several heart disease risk factors. These are all symptoms of metabolic syndrome.

  7. Reduce chronic inflammation, which can contribute to heart disease, cancer and various other diseases.

  8. Help fight several autoimmune diseases, including type 1 diabetes, rheumatoid arthritis, ulcerative colitis, Crohn’s disease and psoriasis.

  9. Improve mental disorder symptoms.

  10. Help prevent age-related mental decline and Alzheimer’s disease.

  11. Decrease the risk of some types of cancer, including colon, prostate and breast cancer.

  12. Lower risk of asthma in both children and young adults.

  13. Reduce liver fat in people with non-alcoholic fatty liver disease.

  14. Improve bone strength and joint health, potentially reducing our risk of osteoporosis and arthritis.

  15. Reduce menstrual pain and may even be more effective than ibuprofen, an anti-inflammatory drug.

  16. Especially DHA — may improve the length and quality of your sleep.

  17. Help keep your skin healthy, preventing premature aging and safeguarding against sun damage.

Chef Janine recommends eating two servings of fish per week and choosing mainly fatty fish that contain omega-3 fats. This can help you to meet your recommended intake of 7 to 11 g of omega-3 fats per week.

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