More "Fishing"
Ever mindful of that New Year’s resolution to get more important Omega 3’s in his diet, Dr. Kracker is making and eating fish spreads as often as he can. And in the process, one thing he’s learned is that a 7-oz can of salmon mixed with cannelloni beans makes a lot of spread! It takes a while to finish one recipe before I can make and test another, which is why there might be a little time between posts.
As with my previous recipes, the recipe below calls for canned salmon, to avoid the farm-raised salmon and the problems associated with them. (Although high mercury levels in sushi-grade blue fin tuna have recently been identified, I haven’t seen any problems in the wild-caught salmon that find their way into cans.)
Tomato Salmon Spread
1 7-oz can of salmon
1 15-oz cannellini beans
4-oz sun dried tomatoes in oil
5 tbsp fresh squeezed lemon juice (one large lemon)
¼ to ½ cup finely chopped red onion
¼ cup black sesame seeds
½ tsp black pepper
¼ tsp sea salt
Optional: ¼ cup chopped fresh dill.Blend all together. Chill.
This is my new favorite breakfast spread—it’s replaced the peanut butter flatbread I used to have every morning. And with it, I’m getting plenty of protein, plus essential fatty acids and all kinds of extra nutrition from the beans and sesame seeds!
(For a milder version, omit the onion.)
Last night was a spaghetti night at my house, complete with meatballs from our Elgin rancher’s grass-fed beef. I’ve mentioned before that when a recipe calls for breadcrumbs, for added texture and nutrition, I use Dr. Kracker flatbread or Snacker crumbs instead. (I just throw a few in my Cuisinart and hit “frappe.”) They worked particularly well in this meatball recipe. The pecans add a nice Texas twist to the hearty beef, not to mention nutritional fatty acids.
Bonus Omega 3 recipe: Pecan Parmesan Meatballs
Crumbs: enough Dr Kracker (any flavor) to make ½ cup of crumbs
1/3 cup pecans.
Grind to crumbs or meal in a food processor.Mix into:
1# ground beef (preferably grass-fed)
1 large egg (we enjoy pasture raised eggs)
¼ cup grated Reggiano cheese
¼ tsp sea salt
½ tsp freshly ground black pepper.Combine, shape into meatballs, and sauté before adding to your favorite red sauce. I was pleasantly surprised at how unmistakable the pecan flavor was in the ground meat.
I still haven’t been able to find more information about the type of Omega 3’s in grass-fed beef on the internet, other than the numerous articles mentioning it in general. So I’m still not certain whether the Omega 3’s in grass-fed beef are the long chain or the shorter chain essential fatty acids. But you need both in your diet, so you really can’t go wrong here.
Enjoy, and look for more Omega 3-rich recipes from the Doctor in the future!
