5-Ingredient Omega-3 Salmon Walnut Pate

5-ingredient salmon walnut pate comes together in a flash. Salmon and walnuts are both loaded with omega-3s, essential nutrients that give your brain (and heart) a major boost. Feta and olive oil give this spread its creaminess, and lemon juice brightens and lightens its flavor. Serve this spread with crackers and veggies, or as a spread on bagels and sandwiches.

Omega-3 Fatty Acids

Our bodies aren’t able to make omega-3 fatty acids on their own, instead we need get these essential nutrients from food. These healthy fats improve cardiovascular function, modulate inflammation, and are crucial building blocks in the brain.

Three main types of Omega-3s:

• ALA (Alpha-linolenic acid)- the most commonly consumed omega-3 in Western diets; found in nuts (especially walnuts), flaxseeds, vegetable oils, leafy vegetables, grass-fed meat; known to improve heart health
• EPA (Eicosapentaenoic acid)- found in fatty fish; associated with improving cognitive processes
• DHA (docosahexaenoic acid)-found in fatty fish; used in brain and eye development and neuroprotection

EPA and DHA in the Brain

50-60% of the brain is made up of fats, and ~35% of brain dry weight is made up of omega-3 fatty acids. EPA and DHA are crucial in developing brains and adult brain maintenance. Studies show they improves brain function and health and improve cognitive function, especially in kids and older (60+ years old) adults.

Brain Boosts

• Critical component of cell membrane in brain cells- optimal cell membrane structure is needed for neurotransmitter release, neuron signaling, and communication between brain cells
• Improve glucose (energy) uptake to the brain
• Improve blood circulation to the brain
• Decrease inflammation
• Inhibit neuron cell death

The body converts only a small amount of ALA (less than 10%) to EPA and DHA. The FDA recommends eating fish or seafood 1-2 times a week to get enough marine omega-3s. Fatty fish like anchovies, sardines, salmon, and tuna are all excellent sources of EPA and DHA. A serving of salmon (6 oz) has 1,774 (wild) and 4,504 (farmed) mg of omega-3s per serving.

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5 from 1 vote

Salmon Walnut Pate

5-ingredient salmon walnut pate is a a great way to get a boost of omega-3 fatty acids. Serve as a dip or spread onto sandwiches and bagels.

Cook Time5 minutes mins

Course: Appetizer

Cuisine: American

Diet: Gluten-Free

Servings: 2 cups

Author: Sammy

Equipment

• Food Processor

Ingredients

• ½ c walnuts toasted
• 1 6-oz can of salmon
• 4 oz feta
• 1 tbsp lemon juice
• 6 tbsp (¼ c + 2 tbsp) extra virgin olive oil
• salt as needed (will depend on how much salt is in your feta)
• fresh herbs for garnish

Instructions

• Combine walnuts, salmon, feta, lemon juice, and olive oil in the bowl of a food processor. Blend until a smooth spread is formed. Taste and add salt if needed.
• Garnish with herbs and serve as part of a crudité platter with crackers and veggies, or use as a spread on sandwiches and bagels.