Why Omega 3's are so important when it comes to endometriosis PLUS a quick and easy Asian salmon recipe
One of the most debiliating aspects of endometriosis is pain. We know that healthy fats are good for us but how can they specifically help us with pain? Omega 3 fatty acids that are present in foods such as nuts, seeds and oil fish help us to produce anti-inflammatory compounds called prostaglandins. These anti-inflammatory compounds can be effective in reducing period pain which is often so common in endometriosis.
There are also unfortunately pro-inflammatory prostaglandins too which we predominantly get from Omega 6 fatty acids. These are usually present in foods such as highly processed vegetables oils and margarine.
Its essential a ratio…if we eat more foods that have a higher amount of Omega 6 in them we need to make sure we are eating lots of foods that have lots of Omega 3 in them or ideally just reduce the amount of foods that have Omega 6 in them.
In short more Omega 3 (nuts, seeds, oily fish)…less Omega 6 (highly processed vegetables fats, margarine, processed foods)
Which brings me to this weeks recipe…a really quick and easy asian salmon full of Omega 3’s and naturally gluten free to boot.
Ingredients (Serves 2):
2 Salmon fillets (preferably organic)
Green beans - 1 packet
Tender stem broccoli - enough for 2
1 Red chilli
1 Spring onion
1 packet of cooked brown rice if under time pressure or cook rice as per instructions
1 tablespoon tamari
1 tablespoon rice vinegar
1 tablespoon honey
1 tablespoon of mixed seeds
Pickled ginger - to serve - a great fermented food!
If you are cooking your rice from scratch put it on now. You won’t need to start anything else for a while.
In a small bowl make your dressing. Mix your soy sauce, the juice from the lime, red chilli, rice vinegar and honey. Remember the seeds of a chilli are what gives a dish its hotness. Add chillis/flakes based on your own preference.
Trim the green beans and broccoli
Put some oil on the frying pan. Very little oil is required as your fish is oily already
Add the salmon, skin down, into the pan. Add the green beans and broccoli after a few minutes (and some water if required).
After 5-6 minutes flip the salmon, add the pak choi at this stage and cook for another couple of minutes (pak choi requires very little cooking).
Heat the rice if using already cooked rice at this point
Serve rice, salmon and vegetables and top with the dressing. pickled ginger & mixed seeds.
Simply and delicious!
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