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Easy Lemon Dill Salmon and the Truth about Fats

Dill and lemon salmon

Verdict: I love how simple, healthy and delicious this dish is. Salmon infused with lemon, complementary dill and a light crust of garlic. Can’t wait to make it again!

Quick Intro to Fats

Most fats are delicious and not all of them are bad! To begin our Beach Body Gourmet series, here’s a quick intro on the three main types of fat and a recipe that falls in the “good fat” group.

Types of Fat

(1) Saturated Fats – found in all animal foods and some vegetable oils such as coconut and palm oil.

Important note: eat less saturated fat (no more than 10% of your daily caloric intake).

Disclaimer: Saturated fat may not always be harmful.

Personally, I pick natural saturated fat over its hydrogenated version any day. For example, I’ll enjoy butter in small amounts but never margarine because it falls under the second fat category.

(2) Trans Fat aka Hydrogenated Fat – formed when vegetable oils are processed into margarine or shortening and found in high quantities in most processed foods.

Important note: eat fewer processed foods and restaurant meals.

(3) Polyunsaturated Fats aka Omega-6s and omega-3s
a) Omega-6s – found in all vegetable oils like soybean, sunflower, corn and sesame.

Important note: easy to overwhelm body with omega-6 because of the vegetable oil used in processed and fast foods.

b) Omega-3s – found in cold water fish such as salmon, sardines, trout and mackerel and plant foods such as soybeans, flax seeds and nuts.

IMG_9480Heart healthy salmon with dill and lemon plus a surprise garlic crust.

Important note: omega-3s have been known to lower risk of heart disease but many do not eat enough.

Reference: Leslie Beck’s 10 Steps to Healthy Eating: Boost Energy, Manage Weight, Prevent Disease With the Right Foods

Here’s a recipe to help you get your omega-3s!

IMG_9471The recipe uses generous amounts of dill, garlic and lemon.

IMG_9495And creates a nutritional powerhouse meal with salmon, quinoa and salad.

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