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Hail the Benefits of Fish

10/30/2019

Being a nutrition professional often leads to questions about the most recent diet, the latest food trend, or the best meal plans. One common topic that I’m asked about is fish! Should I eat fish? How much? And what type? Let’s take a look at the facts.

Health Benefits

Fish is a great source of protein, vitamins, minerals, and omega-3 fatty acids. It also offers many health benefits, such as supporting brain and eye function in children and reducing the risk of stroke, high blood pressure, and other chronic conditions. The American Heart Association recommends eating at least 2-3 servings or about 8-12 ounces of seafood per week. You should focus on fish that are high in omega-3 fatty acids, such as trout, herring, sardines, and salmon. You may have heard that pregnant or breastfeeding women should avoid eating fish high in mercury. Although this is true, it is still recommended that pregnant women eat 8-12 ounces of low-mercury fish each week.

What about Mercury?

Nearly all fish contain mercury, no matter the source. However, some fish are higher in mercury than others such as king mackerel, shark, and swordfish. Fish low in mercury and high in omega-3 fatty acids (heart-healthy fats) include salmon, sardines, trout, pollock, trout, cod, and haddock.

The bottom line? You shouldn’t avoid fish because of mercury - just look for fish that are low in mercury!

Wild or Farmed?

Wild-caught fish comes from oceans, lakes, and rivers. The nutrition quality (such as the amount of omega-3's) mainly depends on what the fish eats. Wild-caught fish eat a variety of things based on their natural environment. Farmed fish are raised in large tanks or pens and usually fed fish oils, plant proteins, minerals, and vitamins. These meet the nutrition needs of the fish, as well as offer specific health benefits to consumers. Farming and fishing practices are not what they used to be and this topic has become quite complicated. For a more complete review of wild and farmed fish options that are more environmentally sound, check out the Monterey Bay Aquarium Seafood Watch to download a consumer guide for your particular state.

Canned Versus Frozen

Canned fish is a nutritious addition to your pantry and is a budget-friendly option, especially when on sale. Look for water-packed, no added salt canned fish to reduce the amount of fat and sodium in your diet.

Frozen fish go through multiple steps in order to make it to the consumer as a high-quality product. They have a storage life of about a year if handled properly and are equally as nutritious as canned.

Always remember to buy seafood from reputable sources and avoid frozen seafood with ice-crystals, which could be a sign of thawing and refreezing. If you are buying fresh fish, it should not have an icy or fishy smell. Check out Seafood Health Facts to learn more about the proper handling and storage of seafood.

Things To Keep in Mind

Eat fish in moderation and variety
Always check local fish advisories before eating fish caught by family and friends
For adults, eat fish 2-3 times each week
For children, serve age-appropriate servings 1-2 times each week
In order to retain the most nutrients and limit the loss of omega-3 fats, it is best to steam, bake, or poach your fish

Quick Meal Ideas

Fish tacos with corn salsa
Seafood chowder
Baked or broiled salmon with lemon
Salmon patties (from canned salmon) served on a bed of leafy greens with mint yogurt dressing. See the recipe below!

Anytime Salmon Patties

Makes 3 servings (6 patties)

Ingredients:

2 (6-ounce) cans salmon (boneless, skinless)
1 egg
2 small whole red potatoes (microwaved or boiled)
2 large green onions, minced (about 1/3 cup)
1 large lemon, juiced (about 1/4 cup)
1⁄2 teaspoon cumin powder
1⁄2 teaspoon paprika
1⁄2 teaspoon coriander powder
1⁄2 teaspoon garam masala
Neutral oil (such as canola, vegetable, or avocado) to coat pan

Directions:

Drain the liquid from the canned salmon into a bowl and set aside for later.
Mash cooked potatoes in a bowl. Add canned salmon, green onions, lemon juice, and spices and mix well.
Add the egg to the salmon mixture and stir to combine. The mixture should start sticking together - if it seems too dry, add a little of the leftover liquid from draining the salmon.
Using your hands, form the patties using about 1/3 cup of mixture at a time.
Lightly rub or spray oil on a nonstick skillet and heat over medium. Cook patties until browned on each side and heated through.
Enjoy on a bed of greens with the creamy mint dressing below.

Nutrition Facts per Serving (2 patties): 220 calories, 20g carbs, 3g fiber, 5g fat, 27g protein, 350mg sodium

Creamy Mint Dressing

Makes 3 servings

Ingredients:

1 cup plain yogurt (low-fat or nonfat)
1 handful fresh mint leaves (about 1/3 cup packed)
1⁄2 fresh Serrano chili pepper
1 large lemon, juiced (about 1/4 cup)
1⁄4 teaspoon roasted cumin seeds (or ground)
Salt to taste (optional)

Directions:

Combine all ingredients in a blender.* If mixture seems too thick, add a splash of milk or water.
Serve with salmon patties and as a salad dressing. Refrigerate leftovers in an airtight container.

*If you don't have a blender, finely chop the mint and chili pepper and whisk all ingredients together in a mixing bowl.

Nutrition Facts per 1/3 cup serving: 60 calories, 7g carbs, 2g fiber, 1.5g fat, 4.5g protein, 180mg sodium

~Sadaf Ijaz, Dietetic Intern

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Bettering My Relationship with Beets: Your Ultimate Guide to Hummus

10/5/2019

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This hummus recipe can’t be beet! This recipe is a treat if you’re looking for a creative way to use your fall farmers market find! In the past couple of weeks while walking around the Edmonds farmers market, I’ve noticed that the season is changing and more winter squashes and root vegetables are making an appearance. One of these being my least favorite...beets.

Growing up with a mother that was absolutely smitten for this veggie and knowing the wonderful nutritional benefits truly made me want to love them too. I tried them pickled, roasted, blended, powdered...you name it. Every time, their “earthy” flavor just did not sit well with my pallet. I held out hope that my taste buds would change with age and one day I would be able to share my mom’s passion. When just about all hope was lost, pink hummus became a trend. I love hummus and I thought that beets might make a decent addition to this savory snack. Whether you’re like me and want to love beets or you are like my mom and are bursting with excitement when they hit the market, you will enjoy this recipe!

Hummus is a traditional Middle Eastern/Mediterranean spread. A basic hummus recipe includes just 5 ingredients: chickpeas, tahini, lemon, garlic, and olive oil. There are countless hummus variations - you just have to get creative with spices, herbs, and veggies!

Roasted Garlic Hummus: Base ingredients + Roasted Garlic
Roasted Red Pepper Hummus: Base ingredients + jarred roasted bell peppers + pinch of cayenne pepper
Pumpkin Hummus: Base ingredients + pumpkin puree + cumin + coriander
Smokey Sweet Potato Hummus: Base ingredients + sweet potato puree + chipotle pepper + cumin + coriander + chili powder

Hummus is a great way to add protein, fiber, iron, folate, phosphorus and b-vitamins to your snacks and meals. Eat it on its own with sliced veggies and pita chips, use it as a spread in sandwiches and wraps, or top your grain bowls with a healthy dollop to add some extra flavor.

Store in the refrigerator for up to one week or in the freezer for up to three months.

Beet Hummus

Ingredients:

1 can chickpeas (no sodium), drained and rinsed
2 small cooked beets (golf ball size)
1 ½ heaping Tbsp tahini
¼ cup lemon juice (fresh is best!)
3 small garlic cloves (or 1-2 large cloves)
½ tsp garlic powder
1 ½ tsp cumin
Olive Oil
Salt and pepper, to taste

Toppings:

Lemon Zest
Cumin
Olive oil
Sesame Seeds

Directions:

Combine chickpeas, beets, tahini, garlic, lemon juice, and spices in a blender or food processor and start blending.
While blending, slowly add olive oil until you reach your desired texture. Mine was pretty thick and I had to use an agitator and stop to scrape down the sides a few times. Top the finished product with a drizzle of olive oil, lemon zest, a sprinkle of cumin, and sesame seeds. Serve with your favorite chopped up veggies and some homemade pita slices!*

*To make pita slices: Slice store bought pita bread into triangles and spread on a parchment lined baking sheet with some olive oil, salt and pepper. Bake at 350 F for 8-10 minutes or until crisp.

~Gillian Schultz, RD

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India’s Impact - Nutrition A World Away

10/3/2019

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Traveling to India with Cultural Passage was a true full circle experience for me. I originally started my undergraduate degree as an International Studies major. I was awestruck by the world and wanted a career that would allow me to immerse myself in various cultures, see everything I could possibly see, and learn the wisdom from countries that have been established long before the United States. I was (and still am) in love with hearing the sounds of different languages. There’s nothing better than learning words that cannot literally be translated because there is no English equivalent. It makes you feel like you are part of an inside joke and that you truly know the culture just that much more.

Although International Studies seemed like a good fit, the curriculum was heavily focused on Economics and Political Science, two things which I quickly learned were not my strong suits. I switched to Dietetics halfway through my sophomore year as I have always been drawn to food and the intricate ways that food metabolizes in our bodies.

My senior year, I completed my Capstone in Nepal studying the effect of altitude on the human body. I’m not exaggerating when I say this experience changed my life. I met some of my absolute best friends while hiking over 200 miles through the Himalayas. I mentioned earlier about my passion for seeing the world, well this journey truly ignited a desire for more.

Fast forward to halfway through my dietetic internship when it came time for me to decide what my all encompassing project would be. I wasn’t in my rotation with Megan (Sound Dietitians) yet, so we scheduled a phone call to chat about possible options. She told me about some of the projects she was working on at the time and to be honest, I don’t think I heard anything after she mentioned that she was working on setting up an international rotation for dietetic interns…in INDIA. India! I knew I could be an expert resource because of my experience with being a student in Nepal, which borders India to the north. Without a doubt, I chose to help with the Cultural Passage project!

There I was, starting to contemplate what I even wanted to do as a dietitian and this amazing preceptor (whom I had not even met yet) was offering me the opportunity to be a part of something that made me feel inspired and important.

Hiking through the Himalayas for my Capstone Course. Miami University, 2017

There’s a certain skill set that you acquire outside of the classroom. Immersing yourself in a dietetic internship is already taking what you learned in undergrad and applying it into real world situations. Studying abroad takes that one step further to really drive home the principals and learn things that you can’t possibly comprehend without stepping outside your comfort zone and putting yourself in a completely different environment.

The Cultural Passage team is extremely accommodating and has a vast network of resources to help with anything you could possibly need. Be sure to pay attention during orientation because there is information about cultural norms, safety, and history that are very important for you to remember during your stay in Shimla.

Lalu, the chef at Ena Lodge, makes the most delicious foods! He always greeted us with morning Chai and cooked with fresh produce from the market. One day, I woke up super early and he taught me how to make Aloo Paratha. It was a potato bread with herbs and spices that we packed up for breakfast on the road. He is very considerate with preferences and spice levels and even knows how to make some traditional American dishes in case you need a little taste from home.

Rippon Hospital with the local Dietetic Interns. I had so much fun shadowing with the one on the far right for the day! We started with the pediatric patients and ended at labor and delivery.

In India you feel respected and valued. At Rippon Hospital, the dietitian, interns, and doctors (yes even the doctors) are so eager to hear your opinion and input on their patients. I think that this was one of the most impactful experiences. So many times we feel unsure of our answers, even though we are usually right, simply because we are interns. In American culture we are taught that Intern means “bottom of the food chain.” But having this experience truly gave me the boost to feel confident in my abilities as a healthcare professional.

The community settings were humbling in the fact that their community grows and produces ~99% of the food they put on the table each day. That being said, isn’t it also remarkable? The hosts welcome you into their homes with open arms and smiles as they take pride in showing you their livelihood.

This experience taught me that it is possible to combine two things that I am so passionate about; nutrition and culture. It enhanced my career as a future dietitian by boosting my confidence, enabling me to think outside the box, it humbled me, and it gave me purpose. Moving forward I plan to keep pushing into the world of global nutrition, using my skillset to make an impact in various countries.

Please please please reach out if you have specific questions or just want to grab a coffee and chat about what to expect! I’d love to hear from you. ~ Gillian

Click here to see a video vignette of my trip.

Laurie, Megan, and I sipping Chai at the Golden Temple. The temple is a holy site that serves a free meal to 100,000 people each day! We were able to go behind the scenes to see the Food Service operation and it was incredible.