For the past several years, we have been taught that low-fat/no fat is the smart choice. It’s time to flip the paradigm and relearn that fats are not the enemy! Our bodies NEED fats! They are essential to a healthy functioning mind and body.
Try this salad to get your healthy fats fix – it’s high in fat and great for your health!

Toss salmon patties*, avocados, almonds, sesame seeds and tangerines over a bed of greens. Drizzle with Asian ginger dressing*.
Avocados, almonds, and sesame seeds are rich in mono-unsaturated fats and contain a small amount of poly-unsaturated fats. These fatty acids aid in overall heart health, and will also lower “bad cholesterol” (LDL) and increase “good cholesterol” (HDL).

The recipes for salmon patties and Asian ginger dressing can be found below. Both are made with flax (seeds and oil), a great source for omega-3s. Most people have an abundance of omega-6s in their diet, and not enough omega-3s. Salmon is an even richer source of omega-3s, along with other cold water fish. Some of the many health benefits of this fatty acid include increased brain functioning and improved cardiovascular health.
Coconut oil, along with butter or ghee, is highly recommended as opposed to other oils for cooking the salmon patties because of their health benefits as saturated fats. Saturated fats have a bad reputation, but contrary to popular belief, they are essential to a healthy diet. When eaten appropriately and of the highest quality, they can be very healing and strengthening.
Coconut oil is praised for its antiviral and antifungal properties, while butter and ghee are dense in vitamins, minerals, and amino acids.
If you think you have a sufficient amount of quality saturated fat in your diet, opt for cooking your salmon patties in a quality unsaturated oil, such as olive, sesame, avocado, flax, or walnut oil.
*Salmon Patties:
5 oz can of wild caught salmon
1 free range, organic egg
3 T ground flax seed
2-3 T green onion, chopped
juice of a large lemon wedge
dash of dry dill weed
dash of garlic powder
salt and pepper to taste
coconut oil for cooking
Mix all ingredients together. Form small, flat patties and fry in coconut oil over medium heat, flipping once.

*Asian Ginger Dressing:
3 cloves garlic minced
2 T minced fresh ginger root
1/3 c olive oil
1/3 c flax seed oil
1/4 c rice vinegar
3T apple cider vinegar
3 T honey
1/4 c water
1 T sesame seeds

Dressing | Sauces