Some days I am just too darn tired to cook so I rustle up the fam and go out to dinner…a lot. To avoid packing on the lb’s I generally order some type of fish. Well, lately many of my favorite seafood dishes have been replaced with tilapia. Hello?! Where did my salmon and grouper go? They have been pushed aside for the much cheaper, much dirtier, bottom-feeder fishy, the tilapia. Many people think all fish is healthy for you and full of omega 3’s. Not so. The problem is that the tilapia served in restaurants and sold at grocery stores is mostly farm-raised. Farm-raised fish are generally fed a corn-based diet that is extremely high in omega-6 fatty acids. In contrast, fish in the wild feed off of greens that give them their high amounts of omega-3. The difference? Too much omega-6 fatty acid intake can lead to obesity, diabetes, fatigue, and memory loss. They can also cause inflammation in your body that leads to many health problems, including joint pain and heart disease. Your body needs both omega 3’s and omega 6’s but the ratios have to be correct in order to be healthy.
Check this chart out. Hopefully, it will help you make healthier, more informed choices next time you are out to dinner or stocking up on the weekly groceries.
| Omega-3 to Omega-6 Ratio of
Wild-Caught and Farm-Raised Fish |
| Wild Sockeye Salmon |
19:1 |
|
| Wild Coho Salmon |
10:1 |
|
| Wild Trout |
7:1 |
|
| Wild Eel |
5:1 |
|
| Cod |
5:1 |
|
| Farmed Trout |
4:1 |
|
| Halibut |
4:1 |
|
| Swordfish |
3:1 |
|
| Flounder |
3:1 |
|
| Farmed Eel |
2:1 |
|
| Farmed Salmon |
2:1 |
|
| Black Bass |
2:1 |
|
| Farmed Catfish |
1:11 |
|
| Farmed Tilapia |
1:11 |
|
| Source: Journal of Diet Assoc (July 2008); American Journal of Clinical Nutrition (1990) |
Written by Lea Barlow •
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Currently my latest food obsession is the blueberry . These little guys are so packed full of nutritional goodness. Besides being an antioxidant powerhouse, they are loaded with manganese, Vitamin K and Vitamin C. If eaten by the large handful, they are also a great way to get your daily intake of fiber. At only 80 calories per cup, you can’t go wrong. Here are a few different ways to get that daily helping of the badass blueberry from my favorite online recipe source eatingwell.com. Personally, I’m good with just the margarita.
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Written by Lea Barlow •
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Ingredients
- 1 clove garlic, crushed
- 1 1/2 teaspoons crushed black or mixed peppercorns
- 4 beef tenderloin steaks (4 ounces each), trimmed of all visible fat
- Olive oil cooking spray
- 1/4 onion, chopped 2/3 cup green bell pepper strips
- 2/3 cup red bell pepper strips
- 2/3 cup yellow bell pepper strips
- 1 clove garlic, minced
- 1/2 teaspoon beef-flavored bouillon granules
- 1/2 teaspoon ground paprika
- 1/3 cup water
- 1/3 cup fat-free evaporated milk
Preparation
- In a small bowl, combine the crushed garlic and 1 teaspoon of the peppercorns. Press a small amount of the mixture onto each side of the steaks.
- Heat a large nonstick skillet coated with olive oil cooking spray over medium heat. Arrange the steaks in the skillet so that they do not overlap. Cook the steaks, turning frequently, for about 10 minutes, or until a thermometer inserted in the center of a steak registers 160°F for medium. Remove the steaks to a serving platter and keep warm.
- Clean the skillet, coat with cooking spray, and place over medium heat. Add the onion, bell peppers, and minced garlic and cook, stirring occasionally, for 5 minutes. Spoon the mixture over the steaks.
- In a small bowl, combine the bouillon granules, paprika, water, milk, and the remaining 1/2 teaspoon peppercorns. Pour into the skillet and cook, stirring often, over medium heat until the mixture is reduced to 1/2 cup.
- Spoon the sauce over each steak and serve immediately.
Serves 4
Nutrition: 204 calories, 7 g total fat (3 g sat), 59 mg cholesterol, 8 g carbohydrate , 21 g protein, 1 g fiber, 72 mg sodium
Source and image: southbeachdiet.com
Written by Lea Barlow •
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Ingredients
- 2 tsp cornflour
- 4 quick-cook turkey breast steaks, weighing about 300g/10oz total
- 1 tbsp sunflower oil
- 3 oranges , juice of 2 and one peeled and cut into segments
- 1 tsp grated fresh ginger
- 1 tsp clear honey
- 1 pink grapefruit , peeled and cut into segments
- 1 tbsp fresh snipped chives or chopped parsley
- wild or long grain rice and steamed broccoli, to serve
Preparation
- Sprinkle a teaspoon cornflour onto a plate, then press the turkey steaks into the cornflour to dust them lightly. Heat the oil in a large non-stick frying pan, until it is really hot. Add the turkey and fry for 3-4 minutes, turning once until golden on both sides – cook in batches if need be. Transfer to a plate.
- Add the orange juice, ginger and honey to the pan. Gently bring to the boil. Mix the remaining cornflour with 1 tbsp cold water and stir into the sauce. Keep stirring on a gentle heat until thickened and syrupy, like a sweet and sour sauce. Season.
- Return the turkey to the pan. Add the orange and grapefruit segments and heat through gently. Scatter over chives or parsley and serve right away with rice and broccoli.
Serves 2
Nutrition
310 calories, protein 39g, carbohydrate 25g, fat 7 g, saturated fat 1g, fiber 3g, sugar 1.9g, salt 0.22 g
Source and image: bbcgoodfood.com
Written by Lea Barlow •
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Some days I am just too darn tired to cook so I rustle up the fam and go out to dinner…a lot. To avoid packing on the lb’s I generally order some type of fish. Well, lately many of my favorite seafood dishes have been replaced with tilapia. Hello?! Where did my salmon and grouper go? They have been pushed aside for the much cheaper, much dirtier, bottom-feeder fishy, the tilapia. Many people think all fish is healthy for you and full of omega 3’s. Not so. The problem is that the tilapia served in restaurants and sold at grocery stores is mostly farm-raised. Farm-raised fish are generally fed a corn-based diet that is extremely high in omega-6 fatty acids. In contrast, fish in the wild feed off of greens that give them their high amounts of omega-3. The difference? Too much omega-6 fatty acid intake can lead to obesity, diabetes, fatigue, and memory loss. They can also cause inflammation in your body that leads to many health problems, including joint pain and heart disease. Your body needs both omega 3’s and omega 6’s but the ratios have to be correct in order to be healthy.
