Easy GF Salmon Cakes- an Omega-3 Powerhouse!

Last night for dinner I wanted something healthy that I could throw together quickly, my whole family would eat, and  would conform to my newly gluten free diet.  The answer, these super yummy salmon cakes! Not only did my whole family (including my picky 5 year old) devour them, but they are incredibly nutritious! Using wild caught salmon and free range eggs will significantly boost the nutritional profile, especially for the omega-3 fatty acid content of these patties compared to using farmed salmon and eggs from caged birds. 

But how can that be? Eggs are eggs, right? Wrong. A 2007 Mother Earth News Study found that truly FREE-RANGE eggs (that is to say, eggs from hens raised without confinement and out on pasture, not ones produced in line with the USDA's low standards for "Free-Range") are healthier than their conventional counterparts.

 

Compared to conventionally raised eggs, truly free-range eggs contain:

* 1/3 less cholesterol

*1/4 less saturated fat

*2/3 more omega-3 fatty acids

*3 times more vitamin E

*7 times more beta carotene

 http://www.motherearthnews.com/Real-Food/2007-10-01/Tests-Reveal-Healthier-Eggs.aspx

 

When it comes to free range eggs, you can SEE the difference; the orange yolk at the front is from a truly free range hen.  The darker yolk color indicates a higher concentration of beta carotene.

So what about the salmon itself?  I used wild caught salmon in pouches, making it quick, easy and affordable! I choose pouches over cans to reduce my family's exposure to BPA (used in can linings and some plastics).  For me, the most important aspect of the salmon is that it is wild caught. Proponents of farmed salmon will tell you it has higher levels of Omega 3 fatty acids than wild, and this is correct, but it is also not the whole picture.  To get the real story, you need to look at the RATIO of Omega 3's to Omega 6's:

Excessive amounts of omega-6 fatty acids and a very high omega-6/omega-3 ratio, as is found in today's Western diets- and farm raised salmon- promote the pathogenesis of many diseases, including cardiovascular disease, cancer, and inflammatory and autoimmune diseases, whereas increased levels of omega-3's (a low omega-6/omega-3 ratio) exert suppressive effects. Biomed Pharmacother. 2002 Oct;56(8):365-79.

Let me say that again; too many Omega 6's (or too high an Omega 6/3 ratio) can cause heart disease and cancer, and higher Omega 3's can prevent those same diseases!  This seems like a no-brainer to me.  I'll reach for the wild caught every time!

To stick with my newly adopted gluten free diet, I pulsed a few GF flat breads in the food processor for a couple seconds and, voila!  Gluten free breadcrumbs!  So, without further ado, here it is!

Emily's Easy Salmon Cakes
Hands on time: 10 minutes
Cook time: 30 minutes
Total time: 40 minutes
Makes 9 medium sized patties

• 15 oz. Wild caught Salmon
• 1/2 cup GF breadcrumbs
• 1/4 cup ground flax seeds
• 1 free range egg
• 1/4 cup homemade mayo find my recipe here!
• 1/4 cup Dijon mustard
• 1/4 cup chopped red onion
• 1 mashed avocado
• a few sprigs fresh dill, chopped
• salt and pepper, to taste
• squeeze of fresh lemon

Preheat oven to 350` F. Combine all ingredients (adding more breadcrumbs if too wet and more mayo if too dry) and shape into patties. Arrange salmon cakes on parchment lined baking sheet and bake for 30 minutes, flipping once half way through cooking. We served our salmon cakes with sauteed zucchini and some jasmine rice and everyone cleaned their plates! This was definitely a delicious, nutritious meal!

Day 1, 8 pm

Today wasn't too bad and I'm pleasantly surprised. No headache, no muscle aches. I do have to admit I'd like to eat some solid food but I'm ok without it for now. I have also had a lot of energy today. I think the worst thing I've experienced today was how many times I had to go to the bathroom; a good sign the detox is helping to flush fluids. I'm hoping tomorrow will be similar....then I'll be through the most challenging part of the detox.

Apprehensive about detoxing?

I totally understand the apprehension of starting a detox program....it's the commitments! Which involves the unknown, fear, stress, the "out of my comfort zone" and the "I can't add another thing to my daily routine" mantras.

Even though I have experienced our 7 day Core Restore detox program before and I know it's healthy, relatively easy to do and boy do I need it at this time of the year!!, I still find myself making up excuses why I can continue to put this off until next month or maybe the spring or fall. Hey, I can come up with all kinds of excuses (and there are actually some valid ones at this time of my life), but I'm making the commitment knowing I have over 30 other busy people that have also committed to take the detox challenge with me, Dr. Joe, Emily and Andrea. I also know I will be held accountable (since I've decided to share my detox journey via blogging) and I know that will really help in keeping on track.

I'd love to hear some reasons why you have decided to detox at this time. For me, I want to feel like I felt last time I did the detox. Way more energy, less bloating, no more low blood sugar issues like shakiness or headaches to name a few.