An easy and quick ways of reducing inflammatory ‘bad fats’ in your diet is to make your own salad dressings. Commercial salad dressings are loaded with sugar, preservatives and cheap processed oils that contain inflammatory omega 6 fatty acids.
In the standard American Diet it is much easier for us to consume omega 6 fatty acids than it is for us to find omega 3 fatty acids. Most cheap plant oils such as Canola, corneal, cottonseed oil, sunflower oil and safflower oil, which are rich in omega 6 fatty acids, find their way into crackers, cookies, factory baked goods and the ubiquitous gloopy, jarred salad dressings.
Omega 3 fatty acids are abundant in foods that are not often or no longer consumed in the Standard American Diet; leafy greens, beans, oily fish such as salmon, halibut, cod, trout and mackerel, chia seeds, pumpkin seed oil, flax seed and some sea vegetables.
An ideal ratio of 2:1-4:1 omega 6 fatty acids to omega 3’s are recommended in the diet. North Americans consume a ration of 10:1-20:1 omega 6’s to omega 3’s, simply because they are consuming cheap, packaged and promoted foods in their diets. Not REAL FOOD at all!
This is important! Omega 3 fatty acids are responsible for the flexibility and function of every cell membrane in the body. They determine the effectiveness of all important cellular communication in the body.
They also have a special role to play in inflammation because they can ‘turn off’ extensive and unnecessary chronic inflammation in our bodies.
Chronic inflammation has been linked to dermatitis, cardiovascular disease, diabetes, Alzheimers disease, IBS, Crohn’s disease and colitis (where the digestive tract itself is inflamed), allergies (an over responsive inflammatory trigger), obesity, osteo and rheumatoid arthritis and the auto-immune diseases Hashimoto’s and Lupus.
Inflammation is a huge component in the field of ill health and it is in our very best interests to actively adjust the ratio of omega6’s to omega 3’s in our diet.
Let’s think about how we can make this easy!
- If you snack on peanuts you could switch to almond or walnuts.
- You can sprinkle ground flax, sesame seeds and pumpkin seeds on your yoghurt or breakfast cereal in the morning.
- You can switch out one meal each week from pork or beef to salmon fillet.
- You can choose grass fed beef over conventional beef as it is high in omega 3 fatty acids whereas conventional corn fed cows produce meat high in omega 6 fatty acids. (Corn is not the natural diet of the cow and the meat you are ingesting will be inflamed as the animals body is under stress from a poor diet)
- You can choose canned salmon or sardines over tuna as a sandwich filling.
- You can include more kale and leafy greens into your diet.
- You can make your own hummus and guacamole at home…..and…..
- You can take 10 minutes to make your own salad dressing at home.
This Anti-inflammatory Turmeric Honey and Flax Seed Dressing provides a nutritional double whammy. It boosts omega 3 fatty acids and actively fights inflammation.
Let’s look at the ingredients which fight inflammation in this dressing.
Garlic: Packed with anti-inflammatory sulphurous compounds
Turmeric: One of natures most powerful anti-inflammatory herbs
Flax oil: High in anti-inflammatory omega 3 fatty acids
Apple Cider Vinegar: Eases inflammation of the joints and digestive tract
Honey: Used for centuries for it’s anti-bacterial and anti-inflammatory properties
Just about every ingredient is fighting inflammation on your behalf and the flax oil is boosting your omega 3’s to boot.
The real beauty of increasing your dietary omega 3 fatty acids by making salad dressing is that it only takes 5 minutes of your time. (I actually consider this a child/helper job and rarely make the salad dressing myself!)
With it’s evocative Asian spicy flavour and huge nutritional benefits I consider this dressing a ‘medicinal food’ and I hope that you give it a try at home on some of your favourite leaves.
- 2 tbsp flax oil (Keep flax oil refrigerated)
- 1 tbsp Tamari (gluten free) Soy Sauce
- 1 tbsp apple cider vinegar
- 1/4 tsp turmeric powder
- 1 clove garlic
- 1 tbsp raw honey
- Put all of the ingredients into a clean used jam jar and shake vigorously to combine.
Legal Disclaimer: The information on this website is not intended to replace medical advice or diagnosis from your family practitioner, specialist or medical doctor. The recipes advice and articles consist of nutritional and lifestyle advice as the sharing of information to support a healthier body.