After Christmas…

We blew yesterday, eating 3 different kinds of pasta salads and corn soufflé, my honey challah, birthday cake, maple sweet thingies, some cookies and chocolate cheese cake with toffee (home-made). Husband had a few Hershey kisses too…

He lost a pound. I gained a pound.

Not bad.

So this morning we started back with our coconut/walnut/almond milk and berries cold cereal with our coffee (Mmmm! what a great way to start the day!) Lunch was some string cheese, salad and my vinaigrette dressing and an Atkins chocolate shake.

Dinner was special. We got back to our new life again with a great meal! Here’s the menu:

  • Spinach, broccoli, red onion, radish salad with flax-seed oil vinaigrette
  • Home made tomato soup
  • Poached salmon with K-B Dill sauce

I’m not sure I want to give out my vinaigrette recipe. Hehe It’s always in demand! Perhaps in a future post…

But tonight I’ll post the recipe for the K-B Dill sauce for the salmon.

twpoint(K-B stands for KICK-BUTT)

K-B Dill Sauce


1/3 cup sour cream

1/3 cup mayonnaise

1 tablespoon finely chopped onion

1 teaspoon lemon juice

1 teaspoon prepared horseradish

3/4 teaspoon dill weed

1/4 teaspoon garlic powder (I spilled mine in by accident and it was great!)

Pepper to taste

Just mix all of this in a bowl and keep chilled til your salmon is cooked. Then spoon a generous spoonful onto the salmon. It is sooooo good! Makes my mouth water just thinking about it!

Salmon is a great fish to have with some frequency. It’s full of omega-3 fats. And Omega-3 fats help STOP the inflammation process that is responsible for disease on the cellular level, diseases like coronary artery disease, cancer, Alzheimer’s, arthritis. They are all influenced by inflammation. But we want good health! So, we need to eat much more in the way of Omega-3’s. The ratio of omega-6 to omega-3 fats should be 1:1 to 1:4. In the west, here, we usually have 1:16 or 1:20. Very good for keeping the inflammation process going.  


Omega-6 is in all of the vegetable oils like corn, canola.

Omega-3 is in the fatty fishes like salmon and in flaxseed oil.


Food Serving omega-3 fatty acids % DV Density Quality
Flax seeds 0.25 cups 7.0 g 156.4 17.6 Excellent
Walnuts C 0.25 cup 2.3 g 50.4 6.3 Very good
Chinook salmon, baked/broiled 4.0 oz-wt 2.1 g 46.4 3.6 Very good
Scallops, baked/broiled 4.0 oz-wt 1.1 g 24.4 3.3 Good
Soybeans, cooked 1 cup 1.0 g 22.9 1.6 Good
Halibut, baked/broiled 4.0 oz-wt 0.6 g 13.8 1.8 Good
Shrimp, steamed, boiled 4.0 oz-wt 0.4 g 8.2 1.5 Good
Snapper, baked 4.0 oz-wt 0.4 g 8.0 1.1 Good
Tofu, raw 4.0 oz-wt 0.4 g 8.0 1.9 Good
Winter squash 1 cup 0.3 g 7.6 1.9 Good
Tuna, yellowfin 4.0 oz-wt 0.3 g 7.3 0.9
Cod, baked 4.0 oz-wt 0.3 g 7.1 1.2
Kidney beans 1 cup 0.3 g 6.7 0.6



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