What a find! I have a thing for thrift stores, dollar stores, etc., and on a recent cruise through the local 99 Cent Store, I found these salmon cups. They're perfectly portable to work, the gym, on a business trip…and they're cheap and yummy!
I happened to try the salmon/mandarin orange variety, but as you can see by the photo, there are also tuna varieties including cajun and teriyaki.
One of my biggest mantras when teaching healthy eating is to break your rules--about what defines breakfast, snacks, etc. You can eat"lunch" food for a snack, and"dinner" food at breakfast, if that suits you better. (I happen to love leftover Chinese food for breakfast!)
Besides the point that this is a wonderful option for a meal you need to pack, I also wanted to reinforce that better food choices do not have to be expensive. Check out your own 99 Cent Store and see what great bargains can get you started on your own journey of better eating.
Lent is a good time to remind all of you, Lenten-practicers or not, that even though salmon is a nice source of those omega-3’s, it’s not the ONLY source. Don’t bore yourself out of one of the most important nutrients your PCOS needs by focusing on only one fish! Omega-3’s gain entrance into the food chain at the very bottom, with algae. The smaller fish eat a lot of algae. Bigger fish eat the smaller fish, which is how they get THEIR omega-3’s, and so on and so forth, up the food chain. (Whales defy that, they get their omega-3’s from krill, but they’re technically mammals and unless we live in the Arctic circle we don’t eat them so they don’t count in this blog post.) Anyway, my point is, ANYTHING that comes from the water has omega-3’s in it. You don’t just have to eat salmon. In fact, it would be better if that wasn’t all you ate in the seafood department, because if we all did that… we’d wipe out the salmon population. There just aren’t enough for all of us to do that. Any seafood has omega-3’s, and when you’re eating seafood, provided it isn’t fried in an omega-6 fat, your dinner plate overall is likely more anti-inflammatory than it would be if you ate poultry or meat. Here’s a list of the omega-3 contents of a variety of seafoods for you. Remember, it’s about the balance of omega-6 to omega-3 fats, so total omega-3 is not all that matters. Salmon is nice, but for many of you it’s expensive. It’s also summer-seasonal, which means eating it in the winter is not really a sustainable practice. It’s better for everyone involved, including the fish, and the planet, if you vary your choices. Barramundi… prawns… catfish… they’re all beneficial to your health. Gumbo, sushi, calamari anyone? http://www.heartfoundation.org.au/SiteCollectionDocuments/FishOils-table.pdf
I've been working on my home study course for the past week, and one of the topics I spent quite a bit of time on…was my frustration about the misinformation we spread about fish. (I guess you could say"fish" is something I have a"beef" about…)
We have this tendency as nutritionists to create the perception that the only fish that has any omega-3 content…and therefore worth eating…is salmon.
I live in Phoenix. We love salmon here as much as anyone, but it's not a local fish. It's seasonal. And it's expensive. It's not the greatest choice if you have trouble with the"fishiness" of fish. And for many of the people I work with, it's simply not an affordable option.
And this idea that you have to eat salmon to get your omega-3's is simply not based in fact.
A few years ago I did an analysis of all seafood. And it turns out, whether or not you eat clams, shrimp, salmon, catfish, or mussels, you're getting omega-3's in your diet. So eat what you can get locally at an affordable price, and enjoy it!
I have a particular fondness for tilapia because it is a mild fish, it's affordable, available in most locations, and very doable for someone who's not a big fish lover. Secondly, I love this fish because it is farmed, which means it has the potential to feed a lot of people yet be a sustainable resource.
Have you considered what we do to the poor wild salmon population when we all quit eating other fish and eat this one and this one alone? It's not really logical or rational to assume that there are enough wild salmon in the Pacific to feed every person on the planet.
If you're not a tilapia fan, do take the time to visit this website: www.montereybayaquarium.org. They have a great list of seafood choices that are sustainable and therefore the ones to gravitate toward in the grocery store and in restaurants. I was surprised at what popular species are overfished and my shopping habits have changed to reflect what I learned.
I think one of the reasons people don't eat more fish is because it intimidates them. They don't know how to buy it. To cook it. So they don't prepare it.
I stumbled on an answer to that at Safeway Stores tonight. They have come up with a series of frozen, vacuum-packed seafood entrees that are the perfect basis for a healthy, easy weeknight meal.
Waterfront Bistro is the name of the product, and there are about 10 different varieties: Alaskan Cod, Halibut Steak, and Sockeye Salmon are plain and easily dressed up with fruit salsas or healthy sauces after grilling or broiling.
Want it to be easier than that? Try the Garlic Lemon Pepper Sockeye Salmon, Sesame Teriyaki Pacific Salmon, Toasted Black Pepper Tilapia, Tuscan Roasted Garlic Pacific Cod, Lemon Dijon Pacific Salmon, or the Sesame Chili Tilapia.
There are a couple of breaded varieties I'm not listing because some of the oils on the label were pro-inflammatory. But this still leaves you with a lot of choices for quick and easy seafood meals.
I challenge you to find these difficult or inconvenient ways to include more seafood in your life!
Yes, I've been a little quiet lately. I've been traveling, and also ramping up to re-launch my newsletter, After the Diet. This next issue is about food policy, which I really want to get out before the election.
Don't fret, I did my best to be nonpartisan! The goal was mainly to illustrate how the things we believe about food and the foods that show up in our food supply are related to deals cut on Capitol Hill. I do my best to stay right down the middle. My obligation is to help anyone who can benefit from my expertise, since diabetes, infertility, depression, you name it, affect Democrats, Republicans, Libertarians, and Independents.
It matters not to me HOW you vote, it matters THAT you vote, and that when you do, that your vote is informed.
So I researched some issues related to foods and put them together in a newsletter.
The graphic you see is a handout, included in that newsletter, that I developed on trans-fats, since they've recently been making a lot of news and I see clients misusing this information since they don't understand it.
If you're interested in any of the following: --why wild salmon isn't really wild --why the United States sued Mexico to import high-fructose corn syrup --how flooding in Iowa may be raising the price of shrimp --why catfish is not so easy to find in your grocery store --what food-related legislation was actually co-sponsored by (!) John McCain and John Kerry --what FDA warning is potentially reducing the IQ of babies --what one simple change Americans could make to collectively save $18,630,000,000 then you might be interested in subscribing to my newsletter.
I'm already working on the next edition, which will cover the following topics:
Melatonin: The Ultimate Antioxidant?
Dietary Aspects of Melatonin Balance
Sleep, Weight, Insulin Resistance, and Aging
Why Do Pilots Have Shortened Lifespans?
Is It Attention Deficit Disorder? Or Is It Sleep Deprivation?
It's a really fun publication and I'd love to have you subscribe!
I promise, once I get this issue out, there's lots and lots to blog about.
In going with my theme of"I hate top ten food lists", I thought I'd write about trout. I love salmon, it's one of my favorite fish, but I have two really big problems with the fact that 99% of health professionals giving omega-3 diet advice either never considered or simply ignore:
1. There is not enough wild Alaskan salmon on the planet to make it the primary omega-3 source for everyone on the planet. It is unhealthy for the salmon, and the ecosystem surrounding them, for us to only recommend that fish as an omega-3 source. Anyone who presents this as their only option for increasing omega-3's is providing you with advice that may be immediately healthy for you, but given its effect on planetary health, may hurt all of us in the long run.
2. Salmon is seasonal, and regional, and it is not a budget-friendly choice for many people.
The truth is, ALL fish and seafood contain omega-3. Sure, salmon is a very dense source, but it is not the ONLY source. I'd like to write a little bit today about salmon's"kissin' cousin," or as this past weekend's Los Angeles training group came to call it,"poor man's salmon".
I have a freezer full of trout because my parents spend their summer days in Arizona's White Mountains fishing and catching their limit. I have learned from all my omega-3 research that trout are nutritionally similar to salmon. In fact, there is even one type of fish that, depending on if it heads back to the ocean or stays in the river, is labelled a salmon or a trout. It makes sense, the flesh is pink like salmon and it lives happily in cold water.
I think part of the reason trout is not popular is that it is traditionally eaten in its skin, with bones intact. If that's your issue, find a local grocer that bones the fillets. It makes a huge difference.
For awhile, I had trouble with trout because I didn't know how to cook it. Then it occurred to me that if it's practically a salmon, then my salmon recipes would likely work pretty well on trout. And that has proven to be true.
Gretchen Kubacky shared these trout recipes that are popular in her home. I am sharing them because they're yummy…and so that all you readers can see that you don't just have to be a nutritionist to love healthy food and tasty cooking! Thanks Gretchen!
Here's a great website on trout if you'd like to learn more.
Grilled Trout
Can use any quantity of trout – for each trout:
1. Wash and dry the trout, inside and out.
2. Slash both sides of the trout at approximately 1” intervals, being careful not to slice all the way through.
3. On both sides of the fish, open the slits, and, with a teaspoon or your finger, rub your favorite Cajun spice rub into each slit, and inside the cavity of the fish. Trial and error will determine the correct amount of spice rub. However, start with about a tablespoon for the entire fish, as a guideline.
4. Let the fish sit for 20 – 30 minutes at room temperature (or the refrigerator, in Arizona!) so the spices penetrate the flesh.
5. In the meantime, heat the grill to medium-high/high.
6. Put the trout on the grill for four minutes, turn it, and grill for four minutes on the other side (depending on the heat and size of the fish). It will char and the skin should be easy to peel off.
7. Remove from the grill. Serve with or without skin/bones/head/tail, as desired.
Chinese Steamed Trout
Again, this is good for any quantity – whatever your microwave’s capacity is.
1. Wash and dry the trout, inside and out.
2. Slash both sides of the trout at approximately 1” intervals, being careful not to slice all the way through.
3. Thinly slice (1/8” or so) approximately a 1” chunk of ginger (approximately ½” to ¾” diameter).
4. Sprinkle a little sugar and a little salt in each slit, both sides of the fish (again, trial and error). Both will contribute to softening the flesh, and developing the complexity of flavor.
5. Slice/shred a good handful of cilantro (half a bunch per fish, or thereabouts).
6. Insert a ginger slice in each slit, along with some cilantro.
7. Put the rest of the ginger slices and cilantro in the cavity of the fish.
8. Pour soy sauce and rice vinegar in the slits and over both sides of the fish, and in the cavity.
9. Put it in a rectangular Pyrex dish (cut in half if necessary to fit).
10. Cover tightly with plastic wrap.
11. Let the fish sit for 20 – 30 minutes at room temperature, turning periodically and spooning the “marinade” over/into the fish.
12. Cover tightly. Microwave 6 – 7 minutes at medium high (1,000 watt microwave oven).
13. Remove from microwave oven; keep covered and let stand for 2 – 3 minutes. Fish is done when flesh is opaque.
14. Optional, for added flair: Heat a little sesame oil and drizzle over fish prior to serving.
15. Serve with your favorite rice, stir-fried bok choy, etc. The best way to eat this is with chopsticks – the flesh just peels off – and watch for bones.
If you're a foodie…a New York Times lover…or a Twitter junkie, you likely saw the article last week about the strong possibility that genetically engineered salmon may soon make its way to our marketplace. These salmon can grow twice as quickly as natural salmon, therefore making salmon more available to the growing market of people who have been educated to believe that this fish is the only one providing a significant source of omega-3 fatty acids. (An important note: These fish will not grow to humongous size, they will merely reach their mature size more quickly than natural salmon…a"body builder fish," so to speak.)
Essentially, this new type of salmon is an Atlantic salmon with genes spliced into its DNA from the Pacific Chinook salmon and the pout, another salmon-type of fish. The genes allow the new fish to produce growth hormone year round, and therefore grow year round, instead of just during the summer.
Aqua Bounty, the company that created this fish, has to provide seven sets of data to the FDA, proving that this new fish is the traditional equivalent of natural salmon; they've already submitted five of those sets.
This is what happens when we get overly enthusiastic about one type of fish and recommend it to the exclusion of all other possibilities in the sea. Greed sets in.
What is of concern to me is that these fish, according to current labeling laws, would not even be required to be labeled as genetically engineered. (The FDA to date actually opposes mandatory labeling on a food"merely because it was genetically engineered"). The CEO of Aqua Bounty, Ronald Stotish, has already absolved himself of responsibility in this area, claiming that since his company would only be selling eggs to fish farms, and not fish to markets, they would not be the party in the production chain to regulate. His take?"If there's no material difference, then it would be misleading to require labeling."
It seems as though this would be a great way to tank the entire salmon industry, given the fact that people tend to be all-or-nothing in their consumer choices and would likely shift away from all salmon"just to be safe".
If this technology is approved, it will still take 2 to 3 years for these salmon to show up in your stores.
For those of you reading this blog who know how much we love to recommend fish for your health, here are some questions to ask yourself and points to remember when making your own seafood choices.
1. ALL seafood contains omega-3 fatty acids. You don't have to eat just salmon! The benefit is double, as every ounce of fish you eat replaces an ounce of a more saturated type of meat. So whether it's bass, tuna, scallops, or shrimp, your choice is perfectly fine.
2. The Monterey Bay Aquarium, the go-to place for fish recommendations, lists Atlantic salmon, farmed and wild, as a type of seafood to avoid in their seafood watch program.
3. To help increase the total omega-3 supply, consider trout! Farmed trout, which is genetically and nutritionally slightly higher in omega-3's than salmon*, is on the Monterey Bay Aquarium's Best Choices List. You can buy it boned if that is a deterrent. I've been experimenting with trout and many of my salmon recipes work very well. It's a bit more fragile as far as cooking methods, but the flavors you cook with can work just fine.
4. In addition to trout, there are numerous farmed fish options getting the Monterey Bay green light, including: char, clams, cobia, mussels, oysters, striped bass, and tilapia.
4. If you're an adventurous eater…why not just eat the pout? It's plentiful and edible.
5. Speak up! Don't let this issue fall through the cracks. The only reason this kind of technology can even survive…is if consumers create a market for it.
*Trout contains 1.6 grams omega-3's per 100 grams Salmon contains 1.4 grams omega-3's per 100 grams
