Since we’re on a hormone kick this month…

Here’s a DELICIOUS, meal-prep friendly, protein-packed, recipe that’s loaded with hormone-boosting omega-3 fatty acids.

PLUS: It uses canned salmon, so it’s affordable, quick, and pantry-friendly!

Easy Omega-3 Salmon Burgers
(makes 4)

• 1 can (14–15 oz / 400 g) wild-caught salmon, drained and flaked

• 2 large eggs

• ½ cup (50 g) rolled oats or oat flour

• ¼ cup (40 g) finely chopped onion

• 2 tbsp (30 g) Dijon mustard

• 1 tbsp (15 ml) olive oil or avocado oil

• Juice of ½ lemon (about 1 tbsp / 15 ml)

• 1 tbsp (4 g) chopped parsley or dill (optional)

• Pinch of salt and pepper

In a bowl, combine all ingredients. Form into 4 patties and place on a plate. Refrigerate 5-10 minutes (this’ll help the burgers hold their shape as they cook).

Heat olive oil in a skillet over medium heat and cook 3-4 minutes per side, until golden brown.

Serve on a lettuce wrap, whole-grain bun, or over greens with a squeeze of lemon or your favorite sauce.

Nutrition info per burger: Calories, 240; Fat, 13 g; Carbohydrates, 6 g; Fiber, 1 g; Protein, 24 g.

Here’s why your hormones will love this meal:

• Omega-3 fats from salmon are anti-inflammatory and great for your heart, brain, and so much more.

• Protein + healthy fats keep blood sugar steady and reduce cravings.

• B vitamins + selenium (in salmon & eggs) support thyroid and metabolic health.

• Healthy fats help your body make the best use of the nutrients in your food.

Tip: Get canned salmon that contains the bones because it’ll give you an added boost of calcium.

Hope you love them!

Make it an amazing day,

Josh Hightower
(254) 277-3161
www.TitanFitnessOnline.com