Canned fish are shelf-stable, budget friendly and tasty options for increasing your omega-3 intake. Today we are focusing on salmon, tuna, and sardines. Sardines have the highest amount of omega-3s and the lowest mercury content of any fish. Pregnant women, breastfeeding women and children all require an increased attention to the mercury content in their fish.

Omega-3s are polyunsaturated fatty acids. They have anti-inflammatory properties and are linked to improving heart health. The 2015-2020 Dietary Guidelines for Americans recommends at least 8 ounces of seafood (less for young children) per week based on a 2,000-calorie diet.
Don’t forget the importance of whole grains, fruits, vegetables, beans, legumes, and nuts in a heart healthy balanced diet.
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Find more information here-
https://www.fda.gov/food/consumers/advice-about-eating-fish#:~:text=The%202015%2D2020%20Dietary%20Guidelines%20for%20Americans%20recommends%3A,that%20are%20lower%20in%20mercury.

Grate the potatoes using the large holes of a box grater. Try one can of smoked sardines to give the hash a traditional smoky taste. If you haven’t found the right sardine recipe, this could be it.

Ingredients:

• 2-3 tablespoons olive oil, divided
• ¾ cup chopped yellow onion
• ½ cup diced red or green bell pepper
• 2 tablespoons finely chopped fresh rosemary, sage or oregano
• 1 large clove garlic, chopped
• ½ pound sweet potato, peeled and coarsely grated (about 2 cups)
• ½ pound Yukon gold or russet potato, coarsely grated (about 2 cups)
• Salt and pepper, to taste
• 1-2 cans (4 to 6 ounces each) smoked or regular sardines
• 1 tablespoon red wine vinegar, to taste
• 4 large eggs
• Toppings: sliced green onion, parsley, hot sauce

Salmon Lettuce Tacos: Serves 3-4

This recipe is delicious and refreshing. You can either serve on lettuce leaves or on homemade tortilla rafts, which are crunchy and satisfying.

To serve:

• 4 leaves lettuce or Tortilla Rafts (recipe follows)
• Sliced or diced avocado
• Cilantro leaves
• Sliced radishes

Instructions:
1. In the bottom of a medium bowl, combine lime juice, oregano, chili powder, cumin and ¼ teaspoon salt. Stir to dissolve salt. Stir in olive oil. Add salmon, beans, onion, bell pepper and jalapeno. Toss to blend. Taste and add more lime, salt, or other seasonings. Cover and chill for one hour or longer for flavors to blend.
2. To serve, spoon salmon salad onto lettuce leaves or tortilla rafts. Top with avocado, cilantro, and radishes.

Tortilla Rafts: Brush or spray 3-4 corn tortillas on both sides with olive oil. Top with a pinch of coarse salt, if desired. Cut into quarters. Place on a baking sheet in a preheated 375°F oven for 8-10 minutes or until crisp.

Pasta with Tuna, Lemon and Capers: Serves 4
This recipe spins a new take on tuna casserole and is the perfect family dinner. We used a chickpea-based pasta, but you can use your favorite type or even combine the different shapes for fun.

Instructions:
1. Bring a large pot of water to boil. Add salt if desired and cook pasta as the package directs.
2. While pasta cooks, combine olive oil, garlic, lemon zest, chili flakes and about ¼ teaspoon black pepper in a skillet. Warm over low heat for a minute or two, until fragrant. Stir in tuna, capers, and white part of green onion. Break up tuna into small, bite-sized pieces. Remove from heat.
3. When pasta is cooked to al dente (tender but still firm to the tooth) drain, reserving ½ cup of the cooking water. (Do not rinse pasta).
4. Place pasta in a warm bowl (or add to skillet with tuna). Toss with tuna mixture, parsley, green part of green onion and lemon juice. Add a few spoonsful of cooking water if needed to loosen the sauce. Add salt and pepper, to taste. Drizzle with more olive oil if you like.
5. Serve warm, sprinkled with pine nuts.
These recipes make eating heart healthy easy. Omega-3s await!

- Kiersti Brown,
Dietetic Intern

Instant Pots and Slow Cookers are great devices to have if you want to prioritize mealtimes and healthy, fresh ingredients. There are so many different recipes that can be made. You can even make breakfast in them, who would’ve thought?

The History
The slow cooker was invented in the 1940s to cook cholent, a stew traditionally eaten on the Sabbath by Eastern European Jews. Now, regardless of your background, you might find yourself reaching for your slow cooker when you need a simple way to cook nutritious meals and save time. As more and more women joined the workforce, the popularity of the slow cooker rose as a woman could be cooking without even being home.
Okay, but what about the instant pot? If the slow cooker is your marathon runner, then the instant pot is your 100-meter sprinter.

Does this Google Search Look Familiar to you?
Now we have all been there. It is much too easy to store your slow cooker or instant pot in a faraway cabinet and forget to use it.

If so, we’re here to help. We are going to show you some new ideas for meals-- yes, even one for breakfast.

Let’s get Creative!
Do not be afraid to switch up recipes to fit your tastes or what you already have in the pantry. For example, using vegetarian options rather than meat can be done through swapping with tofu, lentils, or beans. Or if you don’t like the taste of coconut, swap coconut milk with dairy milk.

Recipes We Love

Instructions:
1.    Press the “Sauté” function on the Instant Pot and set the timer to 10 minutes. Add the coconut oil and heat until it shimmers. Add the curry powder, cumin, and turmeric. Stir continuously with a rubber spatula to toast the spices until fragrant, 1-2 minutes.
2.    Add the onions, garlic, and ginger. Stir to coat in the spices and sauté for 2 minutes. If the pot gets too dry, add a tablespoon or so of chicken broth to prevent the onions from burning.
3.    Add the tomato paste and stir; cook until the tomato paste deepens in color, 1-2 minutes.
4.    Add ½ cup broth to the pot. Stir.
5.    Add the diced chicken thigh and salt, continue to mix. Make sure the chicken is coated with spices by stirring.
6.    Press the “Cancel” button to turn off the “Sauté” setting. Secure the lid, ensure the pressure valve is set to “Sealing” then program to High Pressure for 5 minutes. It will take about 10 minutes for the pot to come to pressure. Perform a quick release once the timer goes off, being careful of the hot steam as it escapes.
7.    Combine cornstarch with one tablespoon of water in a small bowl. Whisk until smooth. Pour this mixture and the coconut milk into the pot, then stir.
8.    Add lime juice, cilantro, and salt if desired. Serve over rice, or with vegetables.
Makes 6 servings
Nutrition per Serving (about ¾ cup): 360 calories, 22g fat, 32g protein, 10g carbs, 3g fiber, 310mg sodium
Recipe by Danielle Esposti adapted for lower sodium and lower saturated fat.

• 1 (8 oz) package fresh snow peas
• 1 (8 oz) can diced water chestnuts,
• drained 1 cup fresh broccoli,
• chopped 2 tsp ground pepper
• 2 tsp sesame oil
• 2 eggs,
• whisked 3 T soy sauce or to taste

Directions:

• Heat oil using sauté function, adding mushrooms, and stirring until softened.
• Add garlic and green onions for 1 minute more or until fragrant.
• Add brown rice and stir for 1 minute more, lighting toasting the grains.
• Then add broth, frozen peas and carrots, snow peas, water chestnuts and broccoli.
• Stir in ground pepper and turn off sauté.
• Close and seal the lid. Select rice/grain function and set time to 15 minutes on high.
• Allow pressure to release naturally for 8 minutes, then release any remaining pressure using the quick-release method.
• Turn on sauté. Add sesame oil and whisked eggs to the rice, stirring to evenly distribute and cooking for about 3 minutes. Turn off sauté and add soy sauce.

Makes about 9 cups. Nutrition per cup: 170 calories; 6g Fat; 6g Protein; 24 g Carbohydrates; 4g Fiber; 220g sodium

Directions:

• Using parchment paper or aluminum foil, line your slow cooker.
• Slice 1 lemon into 1/8-1/4 inch and line the inside of the paper/foil.
• Place salmon fillets on lemon slices and season with salt and pepper.
• Carefully pour broth and ¼ c lemon juice around (not on) the fillets, up to about half of the depth of the salmon.
• Cook on low for 2 hours or until opaque.
• Garnish with lemon wedges, fresh dill, or chives (optional).

Nutrition per 3 oz serving: 195 calories; 9g Fat; 23g Protein; 6g Carbs; 175mg Sodium

Let's talk safety for a moment. ​

Always make sure your device is on a flat surface, not sitting on top of its cord, and far away from the edge of a counter. Some models of the Instant Pot have newer features that allow the pressure release to happen automatically. If your model doesn’t have this feature, we recommend pressing down on the valve to the side with a wooden spoon so that your hand isn’t near the hot steam. No matter the model, give it ample space to release all that air pressure. Instant Pots and Slow Cookers are fantastic devices for all mealtimes. It’s time to dust yours off and get to cooking.

-Kiersti Brown,
Dietetic Intern