You’ve probably heard over and over again that most people fall short on omega-3 fats, but why are they particularly important for runners? One of the biggest reasons is that they help reduce inflammation in our bodies. Inflammation is linked to all sorts of nasty things, including diseases like asthma and even cancer. While inflammation is caused by a number of things including poor dietary choices and environmental toxins, it also happens when we exercise. Sounds strange right? We know exercise is good for us, yet it still does us harm?
The good news is that omega-3 healthy fats can help to repair this damage, and all you need to do is make an effort to include a few more sources of healthy fats into your diet. Salmon is especially rich in omega-3s, especially the wild variety. Try this recipe to help ensure that you’re hitting your daily quota!
Dill and Cucumber Salmon Patties
454g raw wild caught salmon fillets (defrosted if previously frozen)
1/2 cup fat-free Greek yogurt
1 clove minced or pureed garlic
1 tsp dill
1/2 cup diced English cucumber, seeds removed
1/2 cup thinly chopped green onion
1 cup whole wheat herbed cracker crumbs
1. Preheat the oven to 375F and line a baking sheet with parchment paper.
2. Chop the salmon fillets until all pieces roughly into 2-3 cm pieces. Chop the cucumbers and onions, and crush the herbed crackers into coarse crumbs. (Save time by whizzing the crackers in a food processor.)
3. Mix all ingredients together in a large bowl until a coarse mixture forms. If the patties seem a little too wet, add 2 tbsp crumbs at a time until they are easier to handle.
4. Use your hands to shape the mixture into 5 patties.
5. Place the patties on the lined pan and bake for 12 minutes per side. To make the outsides look nice and golden, broil each side for 2-3 minutes. (Keep an eye on the oven when you’re doing this to ensure they don’t burn.)
6. Remove the baking sheet from the oven.
7. Serve with whole grain buns, or on top of salad greens tossed with sliced cucumbers if desired.
Makes 5 patties
Prep Time: 15 mins
Cook Time: 30 mins
Angela is an avid runner, fitness instructor, foodie, healthy living blogger, and owner of her business, Spin 360 Health Coaching. Having been overweight, unhappy and insecure as a teenager, Angela took control, changed her unhealthy habits, and adopted a clean eating lifestyle that she continues to maintain today. Her goal is to support, inspire, and motivate others to improve their health and be their best.
You can learn more about Angela on her blog, Eat Spin Run Repeat.
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