Nourishing Your Body, Renewing Your Life

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Healthy dietary fat is so very important for proper brain and body function. In this post, I want to share a couple of recipes that help you get this essential nutrient. Give them a try. Your body will thank you. But first, just so you understand how important these fats are…

Roles Of Fat In The Body Include The Following:

  • Providing a source of energy
  • Acting as building blocks for cell membranes and hormones
  • Aiding the absorption of the fat-soluble vitamins: A, D, E, and K
  • Allowing for the proper use of proteins
  • Serving as a protective lining for the organs of the body
  • Helping regulate energy absorption by slowing the absorption of food
  • Increasing satiety
  • Making food taste good

Now on to the recipes!


I chose to prepare a salmon recipe that I found on Pinterest and a skillet broccoli side dish. The recipes are listed below as well as before and after cooking of the salmon. (The tweaks I made to the recipe are notated in RED)


http://www.eatingwell.com/recipe/267223/walnut-rosemary-crusted-salmon/print/

Walnut-Rosemary Crusted Salmon

Ingredients

  • 2 teaspoons Dijon mustard
  • 1 clove garlic, minced
  • ¼ teaspoon lemon zest
  • 1 teaspoon lemon juice
  • 1 teaspoon chopped fresh rosemary
  • ½ teaspoon honey (organic raw unfiltered)
  • ½ teaspoon kosher salt
  • ¼ teaspoon crushed red pepper
  • 3 tablespoons panko breadcrumbs
  • 3 tablespoons finely chopped walnuts (raw)
  • 1 teaspoon extra-virgin olive oil (I used Expeller-pressed and naturally refined, Chosen Foods 100% Pure Avocado Oil because of the high heat baking for this recipe)
  • 1 (1 pound) skinless salmon fillet, fresh or frozen (wild-caught)
  • Olive oil cooking spray (used Avocado oil spray)
  • Chopped fresh parsley and lemon wedges for garnish

Directions

  • Preheat oven to 425°F. Line a large rimmed baking sheet with parchment paper. (I used a Silpat mat)
  • Combine mustard, garlic, lemon zest, lemon juice, rosemary, honey, salt, and crushed red pepper in a small bowl. Combine panko, walnuts, and oil in another small bowl.
  • Place salmon on the prepared baking sheet. Spread the mustard mixture over the fish and sprinkle with the panko mixture, pressing to adhere. Lightly coat with cooking spray.
  • Bake until the fish flakes easily with a fork, about 8 to 12 minutes, depending on thickness.
  • Sprinkle with parsley and serve with lemon wedges, if desired.

Crispy Garlic Sesame Broccoli

Ingredients

  • 2 tablespoons sesame oil
  • 5 cloves garlic, sliced thin
  • Pinch crushed red pepper flakes
  • 3 cups (185 grams) broccoli florets
  • 1 tablespoon coconut aminos
  • 1 teaspoon toasted sesame seeds
  • Pinch garlic salt

Directions

In a medium pan, add sesame oil and heat over medium. Once hot, add garlic and red pepper and sauté for 30 seconds. Add in broccoli and stir for 4 minutes. Add coconut aminos and cook for 1 more minute, or until broccoli is tender.


Sprinkle with sesame seeds and garlic salt before serving.


What Was The Verdict Of This Nourishing Meal?


My husband and I ate the meal prepared as listed above. We both really enjoyed it, especially the salmon. I used frozen broccoli that we had on hand and this recipe would have definitely been better if the broccoli were fresh. I will definitely be making the salmon again. The blend of flavors from the walnuts and the Dijon mustard was very tasty. We both felt very satisfied and nourished after completing the meal.


The next time I make this recipe I would like to try substituting the panko bread crumbs with freshly ground flax meal instead. This will remove a processed carbohydrate (though it is a minimal amount) and replace it with a whole food that is a good source of Omega 3 fatty acids.


I chose this recipe because it has good sources of Omega 3 and Omega 6 fatty acids with the wild-caught salmon, raw walnuts, avocado oil, and even the sesame oil and seeds in the broccoli side dish. I thought about cooking the broccoli in ghee for some good saturated fat but I was worried that the flavor wouldn’t go well with the sesame.


Hopefully, these recipes inspire you to try to add more healthy fats to your diet. You need them! As you can see, you can makeover many of your favorite recipes with some additional fat that will serve you with mental clarity, optimal healing, increased satiety, and fullness!

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