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Healing with Every Bite: Chef Janine’s Omega-3 Power Plate

Updated: 5 days ago

This time, Chef Janine spotlights healing foods rich in vitamin D (all fatty fish are loaded with it), Omega-3 fatty acids, and probiotics.


“Thank you, Lord, for healing our bodies.”



🍽️ The Healing Ahi Tuna Salad


A refreshingly simple, elegant salad featuring grilled ahi tuna slices served over a bed of crisp arugula, lightly dusted with freshly ground pepper. The dressing is a luscious blend of:


  • Cold-pressed olive oil

  • MCT oil

  • Fresh lemon juice

  • Seasoned with: black pepper, Himalayan salt, garlic powder, and onion powder


💡 To further enhance the health benefits, top with steamed and chilled mussels for an extra dose of Omega-3s and vitamin B12.



🌊 Side Dish Suggestions


For a boost of probiotics and healthy fats, consider pairing your Ahi Salad with:


🥒 Sunomono Seaweed Salad


A light, tangy Japanese-style salad made with:


  • Wakame seaweed

  • Thinly sliced Persian cucumbers

  • Marinated in a monk fruit-sweetened vinegar dressing


This pairing provides a refreshing contrast in flavor while amping up the Omega-3 content.


OR

🥒 Probiotic Pickled Sides


Swap the seaweed for:


  • 🥒 Dill pickles

  • 🫑 Italian-style giardiniera


These fermented vegetables support gut health and supply natural probiotics.



🐟 Chef Janine's Serving Tip


Create a more decadent experience by layering marinated tuna, sliced avocado, and Sunomono salad together for a visually stunning, nutrient-packed bowl.




✨ These salads will from time to time rotate into our seasonal menu lineup — stay tuned!



🧠 Why Omega-3s Matter


Omega-3 fatty acids are essential to our health, yet our bodies can’t make them — we must get them through food.


There are three main types:

  • ALA (alpha-linolenic acid)

  • EPA (eicosapentaenoic acid)

  • DHA (docosahexaenoic acid)



🧬 Top Benefits of Omega-3s


Here’s what they do for you:


🧠 Support Brain & Mental Health

  • Improve memory and mood

  • Help fight depression and anxiety

  • May reduce the risk of Alzheimer’s


👁️ Protect Eye Health

  • DHA is crucial for retinal health


❤️ Boost Heart Function

  • Lower blood pressure

  • Improve cholesterol levels

  • Reduce risk of heart disease

🦴 Strengthen Bones & Joints

  • Reduce inflammation linked to arthritis and osteoporosis


🛡️ Combat Chronic Inflammation

  • Plays a role in preventing cancer, metabolic syndrome, and autoimmune conditions


🎯 Improve Focus in Children

  • May reduce symptoms of ADHD


🌙 Enhance Sleep Quality

  • Especially DHA — known to improve sleep duration and depth


🌸 Ease Menstrual Pain

  • Can be more effective than ibuprofen for some women


🌞 Protect the Skin

  • Guard against sun damage and slow aging



🐟 Chef Janine’s Tip


“Enjoy two servings of fatty fish weekly.” Choose options rich in Omega-3s like:


  • Ahi tuna

  • Salmon

  • Mackerel

  • Sardines

  • Mussels


👉 This can help you reach the recommended 7–11 grams of Omega-3s per week.

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