Tag Archive | omega 3s

Power Your Day With A Kale Salad

Here is a recipe that just may change your opinion of a “kale” salad. It is packed full of color, flavor, fruits and veggies, is super-nutritious, and is just plain delicious!! The dressing is a simple mixture of fruit juice and olive oil. Give it a try!

 

Start with a bunch of freshly washed/dried kale – baby kale is ideal, however, I had good results from just removing the center rib section from my bigger leaves. To this, I added a good-sized handful of baby spinach leaves. Chop or tear all the leaves into small sections and place in a large salad bowl.

Next, toast one-half cup sliced almonds on top of the stove until slightly brown. Set aside to cool.

Dressing: In a separate small bowl, zest an orange. (Reserve the fruit for later). Add 1/4 cup of a good (organic) extra virgin olive oil to the bowl followed by 2 tablespoons of orange juice which you will squeeze from the orange you just zested. Add 1 1/2 tablespoons of lemon juice, a little salt and pepper and then stir.

Add 1/2 cup of cran-raisins and the toasted almonds to the kale/spinach mixture and top with the dressing that you've made. Toss to coat thoroughly and let stand at least one hour.

Just for fun, I also added some roasted sunflower seeds and raw hemp hearts. The hemp hearts have a nutty taste and add some all important Omega 3s to the dish!

Peel the rind from the remaining orange and chop fruit into small sections.

The dressing gives the salad a light, fruity flavor. Packed with goodness – hope you enjoy it as much as I do!

 

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Grassfed Beef – It’s What’s for Dinner at Our House!

For the past twenty years or so, we have raised our own beef. In the early days – even as late as about 2006, the final days to “finish” a beef included lots of corn. Yeah boy, get that good marbling in those steaks. It wasn't until I read an article about the healthier ways to raise beef that our family changed it's ways.

I'll never forget the day….I looked at my husband and said, “We will never finish our beef with grain ever again!”. The mystifying look was legendary – followed with a “huh???”

Here is what I learned that day, and it has changed my life.

If cows are raised eating their normal diet of grass, the meat produced will have the right balance of omega-3 to omega-6 fats. However, if cows are fed grain, the omega-3 content is lost. The key with omega-3 is not just digesting enough of it, but getting the right ratio of omega-3s to omega-6s. If there are too many 6s and not enough 3s, you'll develop many of the problems victims of modern food production face today – inflammation, weight gain, depression and disease.

So, what does that all mean? Omega 3 and Omega 6 fatty acids are polyunsaturated fats that play an important part in growth and metabolism. They can't be synthesized by the human body, so they have to come from our diet. Omega 3s reduce inflammation, lower the amount of serum cholesterol and triglycerides, prevent excess clotting and reduce the risk of cancer. While both Omega 3 and Omega 6 fatty acids are important individually, they also work in tandem and the ratio is critical.

So, here was the clincher for me…..grainfed beef have a ratio of 20:1 of Omega 6 to Omega 3. Grassfed/grass finished beef have a 4:1 ratio – the ratio your body needs!

Cattle were designed to eat grass, which means that they process it and maintain a healthy digestive system. Feedlot cattle are finished with a grain diet, mainly corn and soy, which makes for a quick weight gain and a higher percentage of fat in the tissues.

Grainfed cattle also receive hormones in their diet, again to make them grow fast and gain weight quickly. This also results in a higher fat content in the muscle. Pasture-raised cattle are not given artificial hormones and so are naturally more lean – the overall total fat content of pasture-raised cattle is usually about 25 percent lower than the grainfed beef.

Now, I am not here to blast feed lots – I am only saying that for me and my family, this is our way of life. Raising cattle naturally, no antiobiotics, no hormones, no grain. Nothing but good forages that they were designed to eat!