omega 3

Ginger, Honey, Curry Salmon with Kale Salad

Pro triathletes don’t just focus on their training regimens; they also carefully plan their post-training or race nutrition to maximize their ability to recover and boost their immune systems.

Try out the recipe listed below, why? Omega-3-rich foods, for example, have been linked to decreased inflammation, muscle soreness, colds and upper respiratory infections. Salmon, halibut, flaxseeds, walnuts and edamame are popular sources of omega-3s. Tumeric, found in most curry powders, and ginger are natural anti-inflammatories and add great flavor to this recipe. Honey, also known as an anti-inflammatory, contributes muscle-repairing carbohydrates. Kale is a super-green with a grocery list of health benefits: It’s packed with fiber, which helps the body lower cholesterol and detoxify, and is full of vitamins, as well as antioxidant, anti-allergen, anti-inflammatory nutrients called flavonoids. Most significantly, kale contains glucosinolates, which have been linked to cancer prevention. 
 

Ingredients:

Salmon:

  • 1 tablespoon honey

  • 1 tablespoon fresh crushed ginger

  • 2 teaspoons curry powder

  • ½ teaspoon salt

  • 20 ounces of salmon with the skin

Kale Salad:

  • 5–6 cups of kale

  • 1 lemon

  • 1 fennel bulb

  • 1 large Gala or Braeburn Apple

  • ½ cup grated carrot

  • 2 tablespoons sunflower seeds

  • 1 tablespoon olive oil

  • 1 tablespoon balsamic vinegar

  • 1 teaspoon agave

  • 1 teaspoon salt

  • ½ teaspoon pepper

Preparation:

  1. In a small bowl, whisk together honey, fresh crushed ginger, curry powder and sea salt.

  2. Rub this mixture over salmon with the skin on, then wrap in foil and let rest for 20 minutes.

  3. Skin side facing down, grill on medium-high heat or bake at 400 degrees for 20–25 minutes until the salmon is just underdone.

  4. In a large steamer pot (create your own by placing a colander in a large pot and cover with a lid), bring 2 cups of water to a boil. Cut kale and stems into ½-inch pieces, and toss with the lemon juice. Steam for 5 minutes and remove from the pot into a large bowl.

  5. Clean the fennel bulb, removing the fronds and core, and slice half of the bulb thinly.

  6. Chop the apple. Add the fennel and apple, along with ½ cup grated carrot and 2 tablespoons sunflower seeds to the kale.

  7. In a small bowl whisk together 1 tablespoon olive oil, 1 tablespoon balsamic vinegar, 1 teaspoon agave, 1 teaspoon salt and ½ teaspoon pepper.

  8. Toss the dressing with the kale salad.

Grilled Salmon With Mango Salsa

Salmon is a great source of lean protein and high n polyunsaturated fat, omega-3-fatty acids (EPA & DHA), which may decrease triglyceride levels, lower blood pressure, and reduce the build of atherosclerotic plaque. Salmon also contains a powerful antioxidant Astaxanthin which we cannot produce ourselves, so we must rely on dietary intake.  According to the American Heart Association (AHA) implement fish in your diet , especially fatty fish low in mercury content, at least 2 times per week (serving size: 3.5 oz cooked).

INGREDIENTS:

  • 4 6-ounce Salmon fillets

  • Pinch of Salt & Pepper

  • Olive Oil

  • Side options: Basmati Rice and Asparagus

Mango Salsa:

  • 1 Mango, diced

  • ½ Red Pepper, finely diced

  • ½ Red Onion, finely diced

  • 1 small Jalapeño, seeded, finely chopped (or substitute with 1-2 tsp Red Pepper Flakes)

  • ¼ cup packed Cilantro leaves, roughly chopped

  • 1 tbls. Honey

  • Juice from 1/2 Lemon

PREPARATIONS:

  1. In a medium bowl stir together mangos, red peppers, onions, jalapeños, and cilantro. Stir in lemon juice and honey. Set aside until ready to use. The salsa can be made well ahead of time and refrigerated.

  2. Pre-heat the oven to 425F. Coat an oven safe dish with a small amount of olive oil. Apply a small amount of salt and pepper onto each salmon fillet & bake for 12-18 minutes. Depending upon the thickness of your fillets, your actual bake time will vary.

  3. Plate the salmon, top with mango salsa and serve with sides of your choice (Note: serves 4).