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In the 90’s  I was not following a PALEO & WHOLE30 lifestyle.  But I did meet this interesting Canadian author named Udo Erasmus who had written a book called “Fats that Heal and Fats That Kill.”  During the ’90s no one really wanted to hear that eating fat could be good for us.  The fat-free movement (fad) was in full swing and was considered to be a healthy way to live. Little did I know back then how important his message was and remains while I continue to follow this PALEO & WHOLE30 life.

Our nutritional awareness has evolved since then.  Udo was well ahead of his time.  This is still one of the best books I’ve ever read on how we require healthy fat.  His book has since sold more than 250,000 copies.  Udo also produces a line of Udo’s Choice healthy fats for humans and animals and has sold over 25,000,000 bottles!   He sells probiotics, fresh omega oils, digestive enzymes, super greens, prebiotic fiber, and pet supplements.

Udo shares that more physical health problems come from bad oils than from any other part of nutrition.  He also says that more physical health benefits come for good (undamaged) oils than from any other part of nutrition.

 He says, “Of all your foods, oils are the most neglected, complicated, misunderstood, sensitive and misrepresented. Most people are confused about their value to health. Two opposite stories must be told about oils and health. When you know which fats/oils are beneficial and which ones hurt you, you can choose the ones for health. Until then, you won’t know which ones to buy, or how to use the fats/oils you buy.

Oils are the most sensitive and therefore most easily damaged of the essential nutrients. Light, oxygen in the air, and high temperature damage them, and then they damage your body. You don’t know how your oils are made, and you don’t know how your oils SHOULD be made to improve and maintain your health. Read on and find out.”


The predominant sensation in this dish is chemo-sensory, meaning texture.  The main texture of this dish is fattiness from the salmon and homemade mayo.  It’s super healthy and rich in flavour.


We have some richness here due to the fattiness of salmon and the homemade mayo with a nice bite to the dish.  Choose a wine partner with enough weight to match the fattiness of the salmon and the fattiness of oil in the homemade mayo.  A full-bodied white wine or light, fruity red wine would do the trick.  Think in terms of an oak fermented and/or aged white or Pinot Noir or Gamay.  Also, a dry Rose would be lovely here too.


I highly recommend his book. Here is the link…

Here is a video of Udo talking about his book and healthy and unhealthy fats.


Healthy fats come from monounsaturated and polyunsaturated varieties.

Polyunsaturated fats are those found in oily fish like sardines, anchovies, trout, and salmon.  One of the least expensive ways and “whole food” ways to get some or even all of your daily requirement of Omega 3 is to eat canned salmon.  A can of wild Sockeye Salmon contains 0 grams of trans fats (the bad one), 44 grams of protein and 5 grams of Omega 3.   Our daily requirement is between 250 to 500 mg.  A can of salmon offers 1,080 milligrams.

Plant oils are polyunsaturated.  They include safflower seeds and almond butter. 

Monounsaturated fats are found in olive oil, some nuts (hazelnuts, macadamia nuts, almonds, pecans) and avocados. Research reveals that polyunsaturated fats (and, to a lesser extent, monounsaturated fats) have been shown to lower bad cholesterol levels, helping to keep your heart healthy.

Avocado Oil is 63% monounsaturated. Monounsaturated fats are liquid at room temperature but solidify in the refrigerator. They are believed to help reduce bad cholesterol levels in the blood and therefore lower the risk of heart disease and strokes. Monounsaturated fats also help to speed up your basal metabolic rate (BMR). This is the rate at which calories are burned when you’re in a state of rest. The calories are used to sustain basic functions such as cell repair, maintain body internal temperature and pump blood throughout the cells.

My husband and I try to get as much of our daily nutrition as possible through whole foods.  For example, my husband eats an avocado every single day.  He says that in addition to avocados cleaning the arteries, it helps the body produce glutathione, a compound that aids the liver in expelling toxins.  Being a food addict, I tend to enjoy dishes made from avocado, such as guacamole. 

Unlike other fruits, avocado is mostly made up of 85% healthy fat rather than carbohydrate. Some of its nutrients include Omega 3, vitamin K, folate, vitamin C, potassium, Vitamins B5 and B6 and vitamin E. The avocado has smaller amounts of magnesium, manganese, copper, iron, zinc, phosphorous, vitamin A and B1 (thiamine), B2 (riboflavin) and B3 (niacin).

As a monounsaturated fatty acid, avocado has also been shown to:

  • ease arthritic pain, due to anti-inflammatory properties from its carotenoids and phytosterols and polyhydroxylated fatty alcohols (PFA’s)
  • lower blood pressure, due to its combination of Omega 3’s, oleic acid and Potassium
  • increase blood flow, due to its high vitamin K content, thus decreasing the risk of stroke which can lead to vascular dementia
  • help lower our risk of heart disease
  • prevent insulin resistance which can lead to type 2 diabetes and dementia
  • prevent the formation of brain tangles, due to its high Folate
  • support the digestive tract to increase absorption of fat-soluble nutrients, due to its Oleic acid
  • Author: FRESHDOH
  • Prep Time: 15
  • Total Time: 15
  • Yield: 6 1x
  • Category: PALEO & WHOLE30
  • Method: PREP
  • Diet: Gluten Free


I can wild red pacific salmon (213 grams), MSC Certified *

1/2 cup Paleo & Whole30 Homemade mayo**

Juice from 1/2 of fresh lime

1 clove minced fresh garlic

1/4 teaspoon finely grated fresh lime zest

1 avocado, mashed 

4 Roma tomatoes, thinly sliced diagonally 

2 English cucumber, thinly sliced diagonally 

* Clover Leaf’s sockeye salmon is MSC certified by the Marine Stewardship Council, meaning our salmon is sourced from MSC certified sustainable fisheries that have been certified to the MSC Fisheries Standard, a science-based set of requirements for sustainable fishing. Look for the bluefish MSC logo on our label. 

**Check out this blog for the Paleo & Whole30 homemade mayo recipe:


To make lime mayo salmon, stir mayonnaise, red onion, lime juice, garlic, and lime zest together in a bowl.  Add contents of a can of salmon.  Fold together.  Cover the bowl with plastic wrap and refrigerate until cold, about 30 minutes.

Just before serving lay English cucumber sliced on a plate.  Top with a slice of tomato.  Add a dollop of mashed avocado.  Add a dollop of Lime Mayo Salmon.  Serve chilled. 


  • Serving Size: 1
  • Calories: 275
  • Sugar: 6.8
  • Sodium: 365
  • Fat: 20.8
  • Saturated Fat: 3.6
  • Carbohydrates: 20.5
  • Fiber: 3.8
  • Protein: 5.3
  • Cholesterol: 18

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