“Easy Salmon Dill Patties” | mymindbodybaby
Who doesn’t want a make-ahead, super simple recipe that is packed full of baby healthy ingredients? I know I do. I’m always on the lookout for new and interesting ideas.
This recipe came about one lazy cottage weekend – baby was still warm and snuggly in my tummy and I had forgotten to pack lunch for us (oops! Baby brain!). Unfortunately the closest grocery store is about an hour away, so I started digging around in the pantry and quickly found 1 can of salmon and a Yukon gold potato. The rest was easy. I popped everything into a bowl and voila! Easy Salmon Dill Patties!
Additional Ingredient Inspiration for Easy Salmon Dill Patties
In addition to these super easy salmon dill patties, if you are feeling inspired, there are a ton of other ingredients that can be added or subbed into the dish.
Parsley – amazing for detoxifying the liver and cleansing the palate.
Garlic – boasts immune and antibacterial supporting properties.
Onions – potent anti-inflammatory potential from these tear-jerkers
Capers – rich in fiber to help keep the bowels moving well and rutin, an important antioxidant for healthy blood vessels
Cilantro – an amazing herb that helps to remove heavy metals from the body, which also protects the heart and brain.
Avocado – top with this deliciously creamy fruit for its blood sugar balancing ability.
Health Benefits of Fish
When you were young do you remember your mom slapping a hunk a fish down in front of you, telling you it’s good for you and that you better eat it or else no dessert?
Even back then they had it figured out.
Moms are smart.
They must have known that most of the health benefits of fish are related to its fat content; omega 3 fatty acids are key players in keeping our health in check. Check out some of the ways this healthy fat can play a role in maintaining our health.
Depression:
Studies show that omega 3 fatty acids are beneficial in preventing mood disorders like depression and anxiety. In fact, these studies also show that when people with depression and anxiety start taking fish oil supplements, symptoms of their disease got better. I absolutely freaking LOVE this! (1, 2)
Cognitive Development and Prevention of Cognitive Decline:
One of the most important things I recommend to new moms is fish – both from dietary sources and supplementation. Omegas are crucial for brain development in babies. Studies show that infants who didn’t receive adequate amounts had lower intelligence levels.
Likewise, research clearly shows links between omega 3 consumption and decreased age-related mental decline and lowered risk of dementia and Alzheimer’s disease.
Unfortunately, I am all too familiar with dementia. My grandfather passed away from complications associated with it. As a child, I clearly remember his less than ideal diet, that included lots of candy and processed foods. Now, don’t get me wrong, I’m not saying his diet was 100% the reason for this terrible illness, but as a nutritionist, I strongly believe that we are what we eat. I truly believe that we really can help prevent or at least vastly slow down certain diseases. (1, 2,3)
Blood Sugar Balance:
Fish is also a fantastic way to help sustain and balance blood sugars.
We’ve all had that woozy, sluggish feeling after not eating for many hours or that post pasta slump. This is your blood sugar talking and if left unchecked can lead to cravings, overeating, increased inflammation and belly fat!
To combat this, protein and fats are your best bet. Both of these macronutrients slow down the release of sugar in the system, not to mention keeping you feeling more full and satiated after eating.
Inflammation and Arthritis:
This is great news for all you suffering from this myriad of uncomfortable conditions. Studies have shown that patients taking omega 3 fish oil supplements reported reduced joint pain. Yay! (1)
Metabolic Syndrome:
This disease process is made up of a cluster of three inflammatory conditions 1) Increased blood sugar 2) Excess belly fat 3) Abnormal cholesterol and or triglyceride blood levels.
Amazingly, omega 3’s have been shown to help reduce the production of inflammation in the body. It is well known and agreed upon that inflammation is at the root of many of the disease we see today, including metabolic syndrome. So this is great news for those living with this disease. (1,2)
Vegan Forms of Omega 3 Fatty Acids
Don’t worry folks, I didn’t forget about you. In fact, other than fish, I recommend the rest of your omegas come from plant based sources.
Examples include:
- avocado and avocado oil
- chia seeds
- flax seeds
- nuts (raw and unsalted)
- seeds (raw and unsalted)
- olive oil
- coconut oil
- walnut oil
- nut butters (ie. almond butter)
For more, check out the recipe for Banana Nut Lactation muffins. They are loaded with omegas! If you are not breastfeeding, simply leave out the brewer’s yeast and you have yourself a tasty, yet healthy omega rich snack.
Healthiest Fish According to Me!
When I choose fish I aim for mostly cold water fish. This includes salmon, trout, pickerel, cod, mackerel, herring, sardines and anchovies.
For more info, check out this article by Livestrong on What Kind Of Cold Water Fish Are Healthy To Eat?
As you can see, fish and fish oils are widely accepted as a beautiful addition to a healthy lifestyle and for preventative medicine. And as a reminder, omega 3 fatty acids can and should – in order to get adequate amounts – be also consumed from plant based sources, like the ones listed above.
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