THE IMPORTANCE OF OMEGA 3 FATTY ACIDS

Why Is Fat Important?
Fats (aka lipids) are used for structural and metabolic functions; fat is necessary for the transportation of hormones within the body. Vitamins A,D,E, & K are fat-soluble, meaning they can only be digested, absorbed, and transported when combined with fats. Fats allow for the maintenance of healthy skin and hair. Fat protects our organs, regulates our body temperature, maintains healthy cell function, and supports brain function.

What Are Fatty Acids?
There are two types of Fatty Acids: Essential Fatty Acids (EFAs) and NON-Essential Fatty Acids. Essential Fatty acids are necessary for human health, but the body cannot make them. Therefore, in order to maintain good health, we must consume Essential Fatty Acids.

How Do You Get Essential Fatty Acids?
There are 2 types of EFAs: alpha-linolenic acid (an Omega-3 Fatty Acid) and linoleic acid (an Omega-6 fatty acid).

It is important that we have a healthy balance of Omega-3 and Omega-6. The ratio should be 2:1-4:1, Omega-6 to Omega-3.

Omega-3
Flaxseeds
Walnuts
Salmon
Sardines
Soybeans
Halibut
Shrimp
Tofu
Snapper
Scallops

Omega-6
Various Seeds & Nuts
Refined vegetable oils, like soy oil (which is in almost every packaged food)

Keep This in Mind:
Omega-3 Fatty Acids reduce inflammation where as some Omega-6 Fatty Acids tend to promote inflammation.

The average diet provides plenty of Omega-6, so supplements are not usually necessary. Omega- 6 is found in almost every kind of processed food out there. Overload of Omega-6 can be dangerous, leading to inflammation, asthma, coronary artery disease, and Cancer.

RECIPE: BARBEQUED CARIBBEAN SHRIMP

Source: Fast Enteres by Hugh Carpenter and Teri Sandison































Ingredients
1 ½ lb raw large shrimp
8 (6-inch) bamboo skewers
½ cup pureed fresh pineapple
½ cup pineapple juice
½ cup orange marmalade
¼ cup thin soy sauce (I use TAMARI Gluten-free, low-sodium from Whole Foods)
4 cloves garlic, finely minced
1-4 serrano chilles, finely minced including seeds (I use 4)
¼ cup chopped cilantro sprigs or mint (I use cilantro)

Method

Advance Preparation:

• Shell and devein the shrimp (I purchased them this way). Fresh-water shrimp have better flavor
• Place 4-5 shrimp on skewers:
• Line up the shrimp so they are curved around each other. Insert two parallel skewers into the shrimp (on both ends). When barbequing, protect the exposed skewer ends with a double layer of aluminum foil.
• In a bowl, combine the pureed pineapple, pineapple juice, marmalade, soy sauce, garlic, chiles, and cilantro and mix well. (All of the ingredients can be covered and refrigerated for up to 8 hours before grilling)

Last-Minute Cooking:

• Within 15 minutes of cooking, coat the shrimp with half of the pineapple mixture, reserving the remainder for serving.
  
• Prepare a medium fire in a charcoal grill or preheat a gas grill to medium.
  
• When hot, brush the grill rack with oil and place a double layer of aluminum foil on the rack to protect the exposed ends of the skewers.
  
• Place the skewers on the rack and grill, turning once, for every 2 minutes on each side, until the shrimp are white in the center (cut into one to check).
  
• Transfer the skewers to warmed dinner plates.
  
• Spoon the reserved pineapple mixture over the shrimp and serve at once.

Menu Suggestions: deli-bought rice dish; fresh asparagus grilled alongside the shrimp.

RECIPE: ITALIAN POT ROAST

Source: Cuisine Slow Cooker MENUS

Ingredients

1 Cup sliced carrots

6 New potatoes, cut into thirds

1 Medium onion, sliced

3 Lb. boneless beef rump roast, trimmed

4 Tbsp. minced fresh basil, divided

4 Tbsp. minced fresh oregeno, divded

2 tsp. minced garlic

2 tsp. kosher salt, divided

½ tsp. rep pepper flakes

1 can tomato sauce (8oz.)

1 can tomato paste (6 oz.)

2 tsp. Italian seasoning

1 can cannelloni beans, drained (19oz.)

Method

• Layer carrots, potatoes, and most of the onion slices in a 4-6-qt. slow cooker; top with roast.
• Mash 2 tbsp. basil, 2 tbsp. oregano, garlic, 1tsp. salt, and pepper flakes in a small bowl; spread on roast.
• Combine tomato sauce, tomato paste, remaining basin and oregano, and Italian seasoning in a bowl.
• Pour tomato mixture over roast; top with remaining onion slices. Cover; cook until meat is fork-tender, on high-heat setting for 5-6 hours or on low-heat setting for 8-9 hours.
• Stir Beans into sauce; cook on high-heat setting for 10-15 minutes. Remove roast from cooker. Let roast rest for 5-10 minutes before thinly slicing mean against the grain. Skim grease from sauce. Spoon beans, vegetables, and sauce over roast.

Per Serving: 365 cal; 10g total fat (3g saturated); 107mg chol; 601mg sodium, 24g carbs; 5g fiber; 42g protein.

RECIPE: CLASSIC POT ROAST

Source: Cuisine Slow Cooker MENUS

Ingredients

3 Tbsp. Vegetable Oil
1 3-4 lb boneless chuck roast, trimmed seasoned with salt and pepper.
¼ Cup all-purpose flour (gluten-free flour works too)
2 Tbsp. Tomato paste
½ Cup dry white wine
1&1/2 Cups low-sodium beef broth
1 Tbsp. Worcestershire sauce
2 Cups sliced onions
6 Medium carrots, peeled and cut into 2-3-inch pieces
3 large celery ribs, cut into 2-3-inch pieces
6 cloves garlic, chopped
3-4 springs fresh thyme
2 dried bay leaves

Method

• Heat oil in a sauté pan over medium-high heat. Brown roast on all sides, 10 minutes total. Transfer roast to a 4-6-qt. slow cooker.
• Stir flour into pan; cook 1 minute. Add tomato paste and cook 1 minute more.
• Deglaze sauté pan with wine, cooking until liquid evaporates. Stir in broth and Worcestershire; bring mixture to a simmer, scrapping up any browned bits.
• Transfer brother mixture to the slow cooker; add onions, carrots, celery, garlic, thyme, and bay leaves. Cover and cook until meat is fork tender, on high-hrat setting for 4-5 hours OR on low heat setting for 8-9 hours. Discard thyme springs and bay leaves before serving.

Makes 6 Servings. Per Serving: 427 cal; 15g total fat (4g sat); 100 mg chol; 252 mg spdium, 15g carbs; 2g fiber; 53g protein