Wednesday, April 1, 2015

WELLNESS WEDNESDAYS: Wild vs Farm-Raised Salmon

“Every time you eat or drink, you are either feeding disease or fighting it.”  

                                                       --Heather Morgan, MS, NLC

Chef Michael Glatz from La Patissiere and I talked about salt and sodium recently on "Pop Up Health" (WAXE 107.9 FM/1370 AM Tuesdays and Sundays at 3:45 PM or listen anywhere in the world on  The conversation was rich and filled with valuable information, especially if you have family members, like me, with high blood pressure.  Learn more about the relationship between salt and high blood pressure (the "silent killer").  Listen to "Pop Up Health", just click here.

I clip a lot of articles for my “future writing” file.  Recently, one of the local papers had a story about an oceanfront mansion on the market.  Turns out this particular mansion is owned by Nicholas Perricone, M.D., well-known dermatologist, so the writer got to interview him about foods that are anti-inflammatory and promote health, which is why I clipped the article. 

According to Dr. Perricone’s bio on, he is considered the Father of the Inflammation Theory of Aging.  He also advocates “beauty from the inside out.”  The article about his Vero Beach home (which could be a very nice home for the Growing Healthy Kids Test Kitchen and Education Center if ONLY it was in our price range – LOL!) talked about his recommendations for an anti-inflammatory diet.  The fact is that inflammation promotes aging and disease.  If you are a subscriber to WELLNESS WEDNESDAYS, then you know that processed foods containing refined sugars and grains are highly inflammatory and very dangerous for children and anyone at risk for obesity and diabetes.

At the top of Dr. P's list of anti-inflammatory foods to eat is wild salmon because they are a great source of the essential fatty acids which are very good for our health.  He made the point, the same one we do in our education classes for parents, that farm-raised salmon is NOT the same as wild salmon.  Most restaurants serve farm-raised salmon which is why I never eat salmon in a restaurant (unless I am visiting a restaurant in the northwest US).  Eating wild salmon several times a week helps you stay healthy – inside AND out!  Farm-raised salmon are fed corn and soy (including Genetically Modified Organism grains) and do NOT have the same nutritional benefits as wild salmon.

  • Look for “Alaskan salmon” or “sockeye salmon”.  Canned wild salmon is fine (and it makes fabulous salmon burgers if you can’t find fresh fish). 
  • Include 3-4 ounces of wild salmon 2-3 times a week.  Remember, 3-4 ounces of protein is the same size as a deck of cards. 

GROWING HEALTHY KIDS:  Our Recipe Collection


  • 1 can wild Alaskan salmon
  • 1 egg
  • ¼ cup panko bread crumbs
  • 1 teaspoon dried dill (can also throw in some fresh parsley if available)
  • ¼ cup diced sweet onion
  • ¼ cup diced red pepper

Mix well.  Cover and place in fridge for 1 hour.  Shape into patties.  Fry in virgin coconut oil or olive oil, 2-3 minutes on each side.  Serve with roasted garlic mashed cauliflower and roasted asparagus for a most delicious meal.   Let the kids make mini-burgers to include in their lunch box the next day!

With love and gratitude,
Nancy Heinrich

Founder of the Growing Healthy Kids Project