Last SuperFoods Rx post ever, I promise
Jun. 12th, 2005 09:33 pm![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
flexagonFirst, a tossed salad that is possibly the perfect summer dinner. I highly recommend it.
Superfoods Rx Salad
Serves one; multiply to serve more.
Combine in a bowl:
1 cup spinach torn into bite-size pieces
1 cup chopped romaine
1/4 cup shredded red cabbage (grating or slicing works fine)
1/2 cup sliced red bell pepper
1/2 tomato, chopped
1/4 cup chickpeas; if canned, rinse well
1/2 cup grated carrot
1/4 avocado, cubed
1 tablespoon sunflower seeds (optional)
Whisk together in a small bowl and then toss with other ingredients:
2 tablespoons extra virgin olive oil
1 teaspoon balsamic vinegar
I've had this twice now in two days, minus the bell pepper. The first time I added some chopped turkey. I also misread the measurements on the dressing, and for two people I used 2 tablespoons olive oil and 1 tablespoon balsamic vinegar. I liked it that way! The second time HLM made the dressing (correctly, I think) and was wondering why it tasted less vinegary. Now I see. Feel free to make the same mistake I did, if you like balsamic vinegar. :)
Also, I just have to share this (rather long) quote about omega-3 fatty acids, because I found it astonishing.
Omega 3 fats come in two distinct forms: plant derived (ALA) and largely marine species derived (EPA/DHA). Unfortunately, many Americans are currently deficient in the omega-3 class of essential fatty acids.... This deficiency has long-term and disastrous health consequences for many people. William S. Harris, writing in the American Journal of Clinical Nutrition, has said: "In terms of its potential impact on health in the Western world, the Omega 3 story may someday be viewed as one of the most important in the history of modern nutritional science." Dr. Evan Cameron, from the Linus Pauling institute, has said: "Our epidemic of heart disease and cancer may be the result of a fish oil deficiency so enormous we fail to recognize it." The bottom line: it's not just okay to include omega-3 fatty acids in your diet, it's imperative to do so if you want to restore a critical balance in your body that is most likely out of whack.
...
We now also know that without sufficient intake of omega-3 fatty acids, the body cannot adequately build an ideal cell membrane. Membranes that are poorly constructed are not capable of optimizing cellular health, which in turn increases your risk for a host of health problems... this list seems to emcompass the major ailments of the twentieth century.
...
One report estimated that close to 99 percent of Americans do not consume enough omega-3 fatty acids, and 20 percent of us have such low levels of omega-3 fatty acids that they can't even be detected. This EPA deficiency is rarely noticed because the symptoms it produces are so vague. Dry skin, fatigue, brittle nails and hair, constipation, frequent colds, inability to concentrate, depression and joint pain can all result from lack of omega-3 fatty acids in the diet. Many of us live with these conditions, never dreaming that we may be suffering from a nutritional deficiency that can ultimately cause chronic disease and even death.
Er, wow. Those are the strongest statements in the entire book. I did know about the omega-3 / omega-6 balance issue, and I eat my fish, but never knew anyone thought it was that big a deal.
P.S. It so happens that I just posted a bunch of fish recipes to![[livejournal.com profile]](https://www.dreamwidth.org/img/external/lj-community.gif)
cooking recently. It was for entirely unrelated reasons, but if anyone just got convinced to eat their fishies and doesn't know how, the recipes do fit right in with this post. Heavy on the salmon. :)
Superfoods Rx Salad
Serves one; multiply to serve more.
Combine in a bowl:
1 cup spinach torn into bite-size pieces
1 cup chopped romaine
1/4 cup shredded red cabbage (grating or slicing works fine)
1/2 cup sliced red bell pepper
1/2 tomato, chopped
1/4 cup chickpeas; if canned, rinse well
1/2 cup grated carrot
1/4 avocado, cubed
1 tablespoon sunflower seeds (optional)
Whisk together in a small bowl and then toss with other ingredients:
2 tablespoons extra virgin olive oil
1 teaspoon balsamic vinegar
I've had this twice now in two days, minus the bell pepper. The first time I added some chopped turkey. I also misread the measurements on the dressing, and for two people I used 2 tablespoons olive oil and 1 tablespoon balsamic vinegar. I liked it that way! The second time HLM made the dressing (correctly, I think) and was wondering why it tasted less vinegary. Now I see. Feel free to make the same mistake I did, if you like balsamic vinegar. :)
Also, I just have to share this (rather long) quote about omega-3 fatty acids, because I found it astonishing.
Omega 3 fats come in two distinct forms: plant derived (ALA) and largely marine species derived (EPA/DHA). Unfortunately, many Americans are currently deficient in the omega-3 class of essential fatty acids.... This deficiency has long-term and disastrous health consequences for many people. William S. Harris, writing in the American Journal of Clinical Nutrition, has said: "In terms of its potential impact on health in the Western world, the Omega 3 story may someday be viewed as one of the most important in the history of modern nutritional science." Dr. Evan Cameron, from the Linus Pauling institute, has said: "Our epidemic of heart disease and cancer may be the result of a fish oil deficiency so enormous we fail to recognize it." The bottom line: it's not just okay to include omega-3 fatty acids in your diet, it's imperative to do so if you want to restore a critical balance in your body that is most likely out of whack.
...
We now also know that without sufficient intake of omega-3 fatty acids, the body cannot adequately build an ideal cell membrane. Membranes that are poorly constructed are not capable of optimizing cellular health, which in turn increases your risk for a host of health problems... this list seems to emcompass the major ailments of the twentieth century.
...
One report estimated that close to 99 percent of Americans do not consume enough omega-3 fatty acids, and 20 percent of us have such low levels of omega-3 fatty acids that they can't even be detected. This EPA deficiency is rarely noticed because the symptoms it produces are so vague. Dry skin, fatigue, brittle nails and hair, constipation, frequent colds, inability to concentrate, depression and joint pain can all result from lack of omega-3 fatty acids in the diet. Many of us live with these conditions, never dreaming that we may be suffering from a nutritional deficiency that can ultimately cause chronic disease and even death.
Er, wow. Those are the strongest statements in the entire book. I did know about the omega-3 / omega-6 balance issue, and I eat my fish, but never knew anyone thought it was that big a deal.
P.S. It so happens that I just posted a bunch of fish recipes to
cooking recently. It was for entirely unrelated reasons, but if anyone just got convinced to eat their fishies and doesn't know how, the recipes do fit right in with this post. Heavy on the salmon. :)
![[identity profile]](https://www.dreamwidth.org/img/silk/identity/openid.png){kind=small}
no subject
Date: 2005-06-14 06:30 am (UTC)I love working right next to a souper salad. However, I'm probably still not getting enough omega 3s. Perhaps it's time for some udo's oil again.