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Writer's pictureFit Club Winnipeg
Dec 26, 20222 min read

Healthy Omega Heart Recipe: Dill Crusted Salmon


Healthy Omega Heart Recipe: Dill Crusted Salmon


Salmon and walnuts are both great sources of omega-3 fatty acids. Pair this easy salmon recipe with a simple salad and a side of asparagus, this makes a Healthy Omega Heart Recipe.

Total prep time is about 10 mins, total time is 20 and this recipe will serve a family of 4.


Before I get into the recipe, please hit the like and share button and comment below if you are consuming omega’s…


Now to the Directions:


Step 1

Preheat the oven to 425 degrees F. Line a large-rimmed baking sheet with parchment paper.

Step 2

Combine mustard, garlic, lemon zest, lemon juice, dill, honey, salt, and crushed red pepper in a small bowl. Combine panko, walnuts, and oil in another small bowl.

Step 3

Place salmon on the prepared baking sheet. Spread the mustard mixture over the fish and sprinkle with the panko mixture, pressing to adhere. Lightly coat with cooking spray.

Step 4

Bake until the fish flakes easily with a fork, about 8 to 12 minutes, depending on thickness.

Step 5

Sprinkle with parsley and serve with lemon wedges, if desired.


Per Serving: 222 Calories: protein 24g, carbohydrates 4g, and fat 12g


There you have it! A simple, yet tasty way to decrease body inflammation, increase your heart health and have a healthy meal.


Make sure to hit like, subscribe to get notifications of our new videos, and share with your friends.

I’ll see you on the next episode of Nary’s Kitchen.


Ingredients

Ingredient Checklist

2 teaspoons Dijon mustard

1 clove garlic, minced

¼ teaspoon lemon zest

1 teaspoon lemon juice

1 teaspoon chopped fresh rosemary

½ teaspoon honey

½ teaspoon kosher salt

¼ teaspoon crushed red pepper

3 tablespoons panko breadcrumbs

3 tablespoons finely chopped walnuts

1 teaspoon extra-virgin olive oil

1 (1 pound) skinless salmon fillet, fresh or frozen

Olive oil cooking spray

Chopped fresh parsley and lemon wedges for garnish



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Writer's pictureFit Club Winnipeg
Dec 18, 20222 min read

Omega 3,6,9: Potentially one of the missing elements in your healthy journey


Omega-3s are essential fatty acids and need to be consumed through food or supplement. They help with your heart and decrease cellular inflammation.


Omega-3s are primarily found in vegetable oils, nuts (especially walnuts), flax seeds, flaxseed oil, and leafy vegetables, seafood, fatty fish and shellfish.


Omega-3s help with weight loss by stimulates secretion of leptin, a hormone that decreases appetite and promotes the burning of fat.


Omega-6 fatty acids are found in most vegetable oils, including sunflower, corn, and canola oils, as well as meats, such as chicken, pork, and beef


There is no need to supplement with Omega-6s because most people already consume Omega-6s in their day to day diet, so you don’t want to go out of your way to consume more of them because they will throw off your 3 to 6 ratio.


Omega-6’s are pro-inflammatory in cells so you want to have a good balance of 3s to neutralise the inflammation.


The omega-6s are also a critical fuel for reigniting sluggish mitochondria, the energy engines in our cells


omega-6s help stimulate skin and hair growth, maintain bone health, regulate metabolism, and maintain the reproductive system.


Omega-9s are a pro anti-inflammatory element and aren’t considered essential, so the body makes them as long as you are consuming 3’s and 6’s.


9s play a role in utilising fat as fuel.


During a day you should get a higher omega-3 consumption, if you are healthy, 200–500 milligrams of DHA and EPA per day is recommended.


Overall you want to consume 1000-2000 of Omega 3,6,9s. The best time is midday and before bed so you maximise the anti-inflammatory process.


If you have a hard time digesting Fish Oils, put them in the freezer. This will allow the pill to move further down the digestive chain before releasing the oils, this is also a great tactic to consume before bed, increasing your thermoregulation during sleep.


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Writer's pictureFit Club Winnipeg
Dec 4, 20222 min read

Proats - a big bowl of hearty oatmeal with lots of protein and fiber


This Proats recipe is the perfect start to any morning- a big bowl of hearty oatmeal with lots of protein, fiber and topped with all the things you love!


I've been showcasing Proats for years and I wanted to show it now because it is high in fiber. Also They're creamy, delicious, and they keep me full for HOURS. What more can you ask for?

Also please hit the like button if you want more recipes like proats and hit the share button so your friends and family can see this recipe as well.

Here’s your Step by step instructions:

Step 1: Mix the oats and milk in a microwave-safe bowl. Place in the microwave for 2 minutes (keep an eye on them so they don't overflow towards the end).

Step 2: Mix in the protein powder, making sure there are no clumps left. The oats will thicken as they rest.

Step 3: Top with peanut butter, chia seeds, fresh or frozen berries, or anything else you love!

If you are not eating your proats right away, store them in an airtight container until ready to eat. To reheat, just heat in the microwave (if they dry out, add a splash of milk.


There you have it!

Super simple, tastes great, gets your protein up and fiber booming.


Remember to hit the like and share button before you go and Ill see you on the next episode of Nary’s kitchen.


Ingredients

½ cup quick oats

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⅔ cup milk

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½-1 scoop protein powder I typically use about 20 grams

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½ tablespoon chia seeds

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1 tablespoon peanut butter

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¼ cup frozen blueberries



Mix the oats and milk in a microwave-safe bowl. Place in the microwave for 2 minutes (keep an eye on them so they don't overflow towards the end).

Mix in the protein powder, making sure there are no clumps left. The oats will thicken as they rest.

Top with peanut butter, chia seeds, fresh or frozen berries, or anything else you love!


Calories: 336kcal | Carbohydrates: 37g | Protein: 30g | Fat: 9g | Fiber: 4g


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