Enjoy one of your five a day at lunch or dinner with added zest and brain-boosting benefits.
SALMON PEA CAKES
These are heaven. They're gorgeous as a starter, with a side as a main dish, or packed up in a lunchbox. The dill, mustard and lemon give them so much flavour and they're full of protein and brain-boosting omega 3s.
Makes 6-8. Gluten- & dairy-free. Paleo-friendly.
300g of fresh salmon
Coarse salt and pepper
2 tbsp Dijon mustard
2 tbs lemon juice
2 tbsp fresh chopped dill
Preheat the oven to 200°C. Lay the salmon out on a roasting tray lined with tinfoil. Drizzle on a little olive oil and season with salt and pepper. Roast at 200°C for about 11 minutes, until just cooked.
Flake the salmon and add it to your food processor with the mustard, lemon juice, egg and dill. Pulse until well combined. You don't want the mixture too smooth, but it needs to be well blended so they stay together. Stir in the peas.
Use damp hands to shape the mixture into cakes.
Heat a frying pan on medium to high heat and add a tablespoon of olive oil. When it's hot, add in the cakes and cook until crisp, about 3 minutes each side. Serve with a squeeze of fresh lemon juice.
Oily fish! The western diet is full of processed vegetable oils and omega 6-rich foods. Omega 6s are pro-inflammatory and although we need inflammation to protect us during infection or injury, an Omega 6:Omega 3 ratio that’s too high is thought to contribute to excess inflammation, increasing the risk of many serious diseases. To combat this try to reduce your intake of omega 6 foods, like sunflower oil and up your omega 3 intake with the following:
1. Oily fish like mackerel, salmon, tuna and sardines
2. Nuts and seeds such as walnuts, flax seeds and chia seeds
I mention a lot about the importance of omega 3 fatty acids and how I try to get them into my diet every way I can (hence my salmon obsession). So I thought I would give you a little more information about their awesome health benefits. To start, they’re amazing for your brain — research suggests that omega 3s help to protect against Alzheimer’s disease and dementia and may help in the treatment of anxiety and depression. They help to lower elevated triglyceride levels and blood pressure and can reduce insulin-resistance and chronic inflammation. Their anti-inflammatory benefits also make them helpful in fighting many autoimmune diseases like rheumatoid arthritis and Crohn’s disease. What I’ve mentioned is just the tip of the iceberg, they have so many health-boosting properties and the emerging research about their benefits is fascinating. I really recommend reading up on the topic and trying to get as many omega 3s into your diet as possible.
The humble pea is not to be overlooked. Green peas are bursting with antioxidants and anti-inflammatory nutrients, both of which support heart health. Their high antioxidant concentration also makes them great for your immune system and skin. Their high fibre and protein content means that they help to regulate blood sugar, slowing down spikes. They’re also a great source of vitamin K and B vitamins for bone health, so eat up!