Eat Omega-3s Today with 2 Simple Wild Alaskan Salmon Recipes

Posted by Melanie Albert on 10/22/14 8:26 AM

Melanie Albert John Bronson Salmon - Omega-3

Fats Are Essential

While the media has made us afraid of fats, they are actually required in order for our bodies to function properly. For years during the low fat, no fat craze I thought fats were bad and I stopped eating some of my favorite foods, nuts and olives. Now I’ve learned that fats are good for us and that our bodies require about 30% fats in our diet each and every day, for each and every meal.
Plant based fats like nuts, seeds, avocados and olives are a healthy fat source. Today, we are focusing on cold water fish, which are rich in omega-3 fatty acids.

Why we must eat Omega-3s:

  • Reduce inflammation
  • Reduce risk of heart disease: lower blood pressure, triglycerides (blood fat) and cholesterol
  • Reduce risk of cancer
  • Reduce risk of diabetes
  • Boost brain health
  • Help treat depression, autism and ADHD
  • Reduce joint inflammation and pain
  • Good for bone health
  • A diet with an adequate supply of EFA’s may help improve endurance

EPA & DHA Essential Fatty Acids in Cold Water Fish

Cold water fatty fish are a rich source of the two essential omega-3 fatty acids - EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Omega 3s are found in beef, eggs and poultry, but are most abundant in the fat of cold water, oily fish and are also available in supplement form. The body requires adequate amounts of both EPA and DHA to maintain optimum health.

“Fat really is good for us and vital to life. Embrace eating the right fats each and every day.”

Melanie Albert

Omega-3 Fish

Whole Food S.O.U.L. Food Wednesday Action:
Eat Wild Alaskan Salmon this week.

With our Whole Food S.O.U.L. blog we invite you to take action with your whole foods eating behavior. The goal is to incorporate new whole foods eating into your way of eating step-by-step.

Our Challenge for you this week is to cook Wild Alaskan Salmon on the grill or try a quick Salmon Salad. Come on over to Facebook and share your creations with us.

Our Whole Food / S.O.U.L Food Wednesday Recipes for the Week

Salmon Grilling - Omega-3


Wild Alaskan Salmon on the Grill Recipe


  • 4 Wild Alaskan Sockeye Salmon filets (6 ounces per person)
  • 1/4 cup organic extra virgin olive oil
  • 3 tablespoons marinade herbs, including a blend of: organic garlic, lemon peel, onion, fennel seeds, black pepper, dill weed, red pepper and sea salt.

Simple Steps

  1. Defrost salmon filets in refrigerator for a few hours or under cold running water
  2. Make salmon marinate by mixing olive oil and marinade herbs
  3. Pre-heat grill on medium high for 15 minutes before you are ready to grill your salmon
  4. Place filets on grill
  5. Cook each side about 5 minutes
  6. Take off grill right before salmon is completely cooked, as it will continue to cook when taken off grill
  7. Let salmon sit for about 5 minutes
  8. Enjoy with steamed veggies or a raw kale salad, with a whole grain, such as quinoa

Salmon Salad - Omega-3Simple Wild Alaskan Sockeye Salmon Salad Recipe

For a simple, delicious alternative to tuna try Wild Alaskan Sockeye Salmon. You can choose salmon with or without skin and bones.


  • 6 oz can wild Alaskan sockeye salmon
  • 2 TBS grey Poupon mustard
  • 1 celery stalk
  • 2 green onions
  • 1-2 rainbow carrots
  • Pepper, to taste

Simple Steps

  1. Chop celery and onions
  2. Mix all ingredients
  3. Enjoy on top of a simple raw kale salad: kale, organic extra virgin olive oil, lemon juice, fresh garlic, sea salt



Share your Organic Steel Cut Oats creations on Facebook:

www.facebook.com/SWIHA and www.facebook.com/9Ways90Days

Melanie Whole Foods AuthorAbout the Author Melanie Albert

Melanie Albert, nutrition and food expert, author and speaker, has been active in the integrative medicine and nutrition fields for over a decade. She is the founder & CEO of Experience Nutrition Group, LLC, whose mission is to improve the lives health and nutrition of the sports community, kids and corporations through food and lifestyle education.

Melanie is an instructor in Whole Foods Cooking, Holistic Nutrition (Conscious Eating) and Entrepreneurship at the Southwest Institute of Healing Arts (SWIHA) in Tempe, AZ. She also teaches Intuitive Eating at Spirit of Yoga in Tempe, AZ. Melanie walks her talk and you can always find her at farmers' markets, in the kitchen experimenting, and practicing yoga.

You can get more recipes, nutrition and food tips from Melanie.

Visit her blog: www.9Ways90Days.wordpress.com

Visit her Facebook: www.facebook.com/9Ways90Days

Topics: Melanie Albert, Whole Foods Wednesday, Whole Foods, Nutrition

About the Author Melanie Albert

Melanie A. Albert, intuitive cooking expert, author, and speaker, has been active in wellness, integrative medicine, and nutrition for over 15 years and has worked with former NFL players, Super Bowl events, holistic practitioners, kids, and seniors. She is the founder of Experience Nutrition Group, LLC in Phoenix, and author of “A New View of Healthy Eating: Simple Intuitive Cooking with Real Whole Foods" and companion 55-card deck. Melanie is a 2007 graduate of the Institute for Integrative Nutrition, 2001 Integrative Medicine Fellow and 2003 Intuition Fellow of the Kaiser Institute, former marketing consultant for Weil Lifestyle, LLC / Andrew Weil, MD, Holistic Nutrition Instructor of Whole Foods Cooking and Conscious Eating at Southwest Institute of Healing Arts in Tempe, Arizona, and 200-hour Registered Yoga Teacher. She received culinary training with the Rouxbe Cooking School Plant-Based Professional Certification. Her company, Experience Nutrition was an Official Health & Wellness Partner of the NFL Alumni Association in 2011. Melanie lives in Phoenix, Arizona. You can always find her shopping at farmers’ markets, experimenting in the kitchen, and practicing yoga.

Melanie Albert

Subscribe to Email Updates

Recent Posts

Posts by Topic

see all