with Registered Holistic Nutritionist, Tammy-Lynn


Over the years you may have read that dietary fats are NOT your enemy.  For years during the 80s and 90s, it was everywhere in the media that LOW FAT was a better option for your overall health.  We now know this not true.  You can enjoy certain fats in your diet knowing that they are contributing to your health, not impairing it.  We’ve focused so much on fat reduction over the years that it has guided many of us in the wrong direction in terms of weight gain and diabetes.  Now we can look to nuts, seeds, vegetable oils and certain fish for a good source of healthy fats. 

Salmon is a delicious and nutritious fish that is packed with protein, omega-3 fatty acids, and a variety of vitamins and minerals. When paired with extra virgin olive oil, salmon makes for a heart-healthy recipe that can help to improve cholesterol levels and reduce the risk of heart disease.   Extra virgin olive oil is made from the first cold pressing of olives and contains higher levels of antioxidants known as polyphenols.  These polyphenols provide numerous health benefits, including reducing inflammation, lowering blood pressure, and protecting against heart disease. Extra virgin olive oil is also the best olive oil to use for cooking as it has a higher smoke point than other types of olive oil. The higher smoke point means that it can be heated to a higher temperature without smoking or burning, making it ideal for cooking salmon. When looking for quality extra virgin olive oil, be sure to look for one that is cold-pressed and unrefined.

Speaking of heart health – Oats contain a type of soluble fibre, called beta-glucan, which lowers blood glucose and cholesterol levels, thus reducing the risk of heart disease and diabetes. Beta-glucan also promotes healthy gut bacteria and intestinal health.

We’ve created a recipe that is ideal for a romantic dine-in Valentine’s dinner or another celebratory event. It looks extravagant but it’s ready in just 30 minutes. The salmon, Rogers Porridge Oats & Ancient Grains, olive oil and garlic give this vibrant dish an assortment of heart-healthy ingredients. If you want to make it more heart-healthy and reduce some of the sodium, cut out the capers and only use the 1/3 cup (75 mL) of olives. Click on the link below for the full recipe and cooking video!




  1. TIME Mag – https://time.com/4518041/high-fat-foods-avocado-olive-oil/
  2. HEALTHLINE –https://www.healthline.com/nutrition/foods/olives
  3. https://www.regalsalmon.com/us/blog/healthy-fats-spotlight-on-omega-3-fatty-acids-by-emily-hope/
  4. MAYO CLINIC – https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/multimedia/health-foods/sls-20076653?s=6#:~:text=Salmon%20contains%20omega%2D3%20fatty,that%20may%20cause%20heart%20attacks.

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