Omega Fatty Acids

Omega fatty acids are essential fats that your body needs in order to function well!  I know, the thought of fat is scary, it has been made out to be the enemy, and everyone wants to avoid it.  
The body needs these fats for functions such as... 

• anti-inflammatory 
• strengthen cell membranes
• healthy oil production
• mood and hormone regulation
• brain and nerve health

The body cannot make these fats, the only way to get them is through food. 

There is also growing amounts of evidence that these fats help protect against heart disease, diabetes, alzheimer's, and age related brain degeneration.  

The first important type is Omega-6.  These come in the form of linoleic acid and can be found in plant oils as well as nuts and seeds.  

Omega-3s come from fatty fish as well as walnuts and flaxseed.  

Here is a full list of foods that will load you up with GOOD/HEALTHY fat :) 

• algae
• hemp
• chia seeds
• ground flax
• sunflower oil
• trout
• salmon
• walnuts
• sardines
• nori
• soybean oil

Now lets get cooking

WALNUT CRUSTED SALMON

Ingredients

• 4 salmon fillets (4 ounces each)
• 4 teaspoons Dijon mustard
• 4 teaspoons honey
• 2 slices whole wheat bread, torn into pieces
• 3 tablespoons finely chopped walnuts
• 2 teaspoons canola oil
• 1/2 teaspoon dried thyme

• Directions

  1. Preheat oven to 400°. Place salmon on a baking sheet coated with cooking spray. Mix mustard and honey; brush over salmon. Place bread in a food processor or blender and  pulse until coarse crumbs form. Transfer to a small bowl. Stir in walnuts, oil and thyme; press onto salmon.
  2. Bake 12-15 minutes or until topping is lightly browned.
  
  
• BLACK BEAN AND HEMP SEED BURGER
• Ingredients
• ·       2/3 c. black beans
  ·       1/2 c. hulled hemp seeds
  ·       3-4 Tbsp minced mushrooms
  ·       1 Tbsp. minced onion
  ·       2 Tbsp. diced parsley
  ·       2 Tbsp. chickpea flour 
  ·       1 Tbsp. coconut flour
  ·       2 Tbsp. ground flax meal
  ·       6 Tbsp. water
  ·       1/2 tsp. cumin
  ·       1 tsp. garlic powder
  ·       1 tsp. chili powder
  ·       1/2 tsp. smoked paprika
• Directions
• 1.    Start of by mixing the ground flax meal and water in a small bowl. Set aside
  2.    Place black beans in a food processor or blender and pulse. 
  3.    Add black beans to a mixing bowl. Stir in remaining ingredients. 
  4.    Add in flax egg.
  5.    Form into 4 big patties and place on plate.
  6.    Heat up a medium skillet and spray well with cooking spray. Place patties in pan and cook about 5 minutes each side. Outside should be crisp!
  7.    Serve with your favorite bun and add any toppings you like. Enjoy!

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