This meal ticks all the boxes - high in fibre, packed with omega 3 fatty acids, heart healthy mono-unsaturated fatty acids, an array of vitamins and minerals and contains a great balance of protein, carbohydrate and fat, and besides that, it's good for the earth and tastes yummy!
Try this tasty recipe for a nutritional boost!
1 x can (400 g) of mackerel (middle cut)
1/4 cup oat bran
1/2 cup grated carrot
1 free-range egg
Zest of 1 lemon
10 g chopped fresh herbs (chives, dill, parsley)
Salt & pepper
2 tablespoons avocado oil
Drain the mackerel of any liquid, and put it into a large mixing bowl.
Using a fork, shred the fish up until it's fine and there are no large chunks.
Add the oat bran, carrot, egg, lemon zest, and chopped herbs, and mix well. Leave the mixture to stand for a bout 30min in the fridge, so the oat bran soaks up excess liquid in the mixture.
Separate the mixture into 8 equal sized balls, and shape them into patties.
Season the fishcakes with salt & pepper.
Put a large non-stick frying pan onto a medium heat and drizzle the oil into the pan.
Once the pan is hot, add the fishcakes and fry on the first side for around 2 minutes, until golden brown. Turn them over and repeat on the other side.
1 cup cooked pearl barley, cold
40 g watercress
1/2 medium cucumber
50 g almonds, raw & chopped
50 g mixed bean sprouts
100 g cherry tomatoes, cut in half
50 g sliced red onion
10 g basil
10 g fennel
100 g feta
Salt & pepper
Wash the cucumber, tomatoes and herbs.
Using a peeler, shave the cucumber into ribbons.
Cut the avo in half, remove the skin & pip and cut the avo into chunks.
In a large bowl, mix together the barley, cucumber ribbons, almonds, bean sprouts, tomatoes, onion, tear the fennel & basil up and add to the salad.
Assemble the salad on a platter. Spread the barley salad mixture on the bottom of the platter. Add the chunks of avo, and crumble the feta over the top of the salad. Sprinkle the watercress on top of the salad.
Zest & juice of 1 lemon
1teaspoon smooth Dijon mustard
4 tablespoons extra virgin olive oil
1 teaspoon chopped chives
Salt & pepper
Whisk together the lemon juice, zest & mustard.
Drizzle the olive oil into the lemon mixture whilst whisking.
Mix in the chopped chives, and season with salt & pepper.
What the dietician says:
Mackerel and sardines are very good sources of omega 3 fatty acids. They play a crucial role in brain function, as well as normal growth and development. Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis.
Oats are a good source of soluble fibre - also known as oat beta-glucan. Research suggests that the soluble fibre in oats may reduce the risk of coronary heart disease by reducing cholesterol levels, specifically LDL cholesterol.
Let's celebrate delicious homemade goodness that's not only tasty but healthy too! The Association for Dietetics in South Africa (ADSA) has partnered with Vanessa Marx, head chef at Dear Me, for a series of NutritionConfidence recipes.