Salmon, Orzo, and Almonds ... Oh My!

Posted by Kaerrie Hall

Aug 8, 2016 10:05:51 AM

Eat almonds for better heart health.

Eating the right foods plays a key role in keeping your heart, mind, and body healthy.

In this post, we'll discuss the many health benefits of including salmon, orzo, and almonds in your diet, then share the perfect recipe from that brings them deliciously together, Salmon Scallopini With Almond Orzo.

A Fat That’s Good For You

Did you know a steady diet of healthy fish can help lower blood pressure and cut your risk for fatal heart disease by 36%? Salmon is one of the fish at the top of that list because of its concentration of omega-3 fatty acids, the fat that's actually good for you!

Salmon is fabulously rich in healthy Omega 3s.

It can be cooked in minutes, on the grill, stove, in the oven or microwave. Leftovers can be added to pasta or salads, or mixed into dips or spreads. And salmon quickly absorbs the flavor of added ingredients. Wrap salmon with herbs, chopped onions, and tomatoes in parchment or aluminum foil and grill or bake 12 minutes for a quick, flavor-infused meal, courtesy of WebMD.


Healthy Fish For a Healthy Heart

According to the American Heart Association, you should be eating omega-3 rich foods like salmon at least twice a week for good heart health.

Beyond powerful omega-3s, salmon also supplies you with vitamins B12, D, B6, and B5 as well as phosphorus, niacin, protein, choline, biotin, potassium, and selenium. All of these work together to:

  • Keep you from becoming tired or weak

  • Help strengthen your bones, hair and skin

  • Aid your digestive and nervous systems

  • Provide necessary nutrients for normal brain development

  • Help prevent cellular damage

  • Fight liver disease

  • Help create red blood cells

  • Lower your triglyceride levels

  • Maintain a normal water balance between cells and body fluids

Most pasta isn't too great for you, but orzo is a wonderfully high-fiber pasta option.

Pasta With a Punch

Orzo is a good low-fat pasta option with only one gram of fat per serving. You can also choose orzo made from whole grains for a healthier pasta option. The whole grain option provides more fiber than the usual white flour type.

Orzo is also a great source of protein with 7 grams per serving, which can help boost your energy levels. Combine orzo with salmon for a meal and you get an extra punch of protein.

A two-ounce serving of orzo is only 200 calories. If you’re looking for carbohydrates, this small pasta is a good source of them, containing 42 grams in one serving.

Nuts About Good Health

Adding almonds to your diet can help lower your cholesterol and are believed to help with blood sugar control and weight loss. They are high in vitamin E, which protects your cell membranes from damage. And they are a great nut choice because they have more calcium than any other nut, are high in fiber, and help you feel fuller longer. Almonds also contain omega-3s. In this case, the omega-3s are a different kind than what you find in fish, but they are also good for you.

Try this: Salmon Scallopini with Almond Orzo, from Leigh Beisch. Click to open the recipe in a new window.

Three Great Choices, One Healthy Recipe

To help you increase your intake of salmon, orzo, and almonds, we invite you to try Salmon Scallopini with Almond Orzo, a recipe for two from that marries these three healthy choices. Click here to get the recipe.

Improving your health through better food choices? It’s a great place to start! Let us show you other ways CareSync™ can help you reach your healthcare goals. Click here to learn more. Or, if you’re a Medicare patient with two or more chronic conditions, ask your doctor to prescribe CareSync for chronic care management, a healthcare benefit Medicare wants you to have.

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