Do you get enough omega-3’s?

Omega-3 fatty acids have been shown to benefit the health of the heart, the brain, and the immune system.

Unfortunately, most people who consume the Standard American Diet (SAD) consume way too many omega-6 fats and not nearly enough omega-3s.

Omega-6 fatty acids are inflammatory when consumed in excess. These fats are found abundantly in industrial vegetable and seed oils like canola, peanut, soy, safflower, cottonseed, and grapeseed.

These oils are commonly used in typical American restaurant food. So if you eat out often,  you are likely consuming way too much omega-6 fat.

In order to prevent the inflammatory response from omega-6 consumption it is important to balance out omega-6 intake with more omega-3 intake.

One of the single best sources of healthy bioavailable omega-3 fatty acids is wild caught salmon.

That is why we are sharing this easy and delicious salmon chowder recipe. It is low-carb Keto Zone approved and can even be made dairy-free with coconut oil and coconut milk!

Ingredients

1 lb of wild caught salmon, cut bit-sized
4 cups organic chicken or beef bone broth
2 cups organic coconut cream or heavy whipping cream
2 tablespoons organic coconut oil or grass-fed butter
4 stalks organic celery, chopped
1 organic white onion, chopped
4 cloves organic garlic, minced
2 medium turnips peeled and cubed
1 organic carrot, sliced
1/2 cup organic parsley, chopped
1 tablespoon organic apple cider vinegar
2 tablespoons lemon juice
1 teaspoon sea salt
1/2 teaspoon organic black pepper

Instructions

1. Preheat the oven to 300 F.
2. Melt the coconut oil or butter in large dutch oven over medium heat.
3. Add the chopped onions and garlic to the pat and cook, stirring occasionally, until fragrant.
4. Add the turnips, carrots, and celery and continue to cook for about 10 minutes, stirring occasionally, until vegetables begin to soften.
5. Add in the bone broth, apple cider vinegar, parsley, and salt.
6. Cover the dutch oven and transfer to the preheated oven.
7. Reduce oven heat to 250 F.
8. Allow the chowder to simmer for about 30 minutes.
9. Remove chowder from oven and place back on the stove over medium-low heat.
10. Add the coconut milk to the chowder and stir until well combined.
11. Add salmon and continue to simmer until the fish is cooked through, about 15 minutes.
12. Once finished, remove soup from heat.
13. Distribute in to serving bowls with a squeeze of fresh lemon juice and extra chopped parsley for garnish.
14. Enjoy!

Nutrition Facts

Serves: 6

Serving Size: 1 bowl

Calories: 350 kcal

Total Fat: 25 g

Total Carbohydrates: 10 g

Dietary Fiber: 3 g

Net Carbs: 5 g

Protein: 22g

How did your salmon chowder turn out? Let us know in the comments below!

Recipe adapted from lowcarbyum.com