Babble Health

Fancy including a little more omega 3 rich salmon into your diet?

[vc_row][vc_column][vc_column_text]Sue Bedford (MSc Nutritional Therapist)

Tasty smoked salmon pate

Why not treat yourself this festive period to some homemade smoked salmon pate? This is a great as a snack with crudites or make it into a lunch with some healthy sourdough. It may also help divert your attention away from other festive food temptations! Nutritionally, Smoked Salmon provides us with high quality protein (important in the production of hormones and enzymes), essential omega-3 fats (important in keeping our heart, skin, brain, joints and eyes healthy. Studies have demonstrated that omega 3 fatty acids may improve ovulation. Consumption of DHA fatty acids has shown an increase in progesterone, which is a hormone that regulates the condition of the lining of the uterus and is essential to pregnancy and also linked to helping reduce post-natal depression – we will investigate this further in a separate article), and several vitamins and minerals including vitamins B, D and selenium which are all important for health and also fertility (as with everything – enjoy in moderation as some smoked salmon is high in sodium) .

Ingredients: (makes 2 ramekins -double up as appropriate)

40g cream cheese

150g smoked salmon

1 tablespoon olive oil

2 tablespoons lemon juice

20g creme fraiche

1/2 tablespoon chopped fresh chives

1/2 tablespoon chopped fresh parsley

salt and pepper, to taste

To make:

Place all of the ingredients into a bowl and using a blender, blend until smooth. Transfer into a serving dish, or into individual ramekins and chill in the fridge for at least 2 hours before serving. Enjoy!

Smoked salmon Poke bowl


1 medium free-range egg

250g Brown rice

3 tbsp soured cream

1 tsp finely grated fresh ginger

1tsp olive oil

Finely grated zest and juice ½ lime

75g smoked salmon, sliced

5cm cucumber, sliced

½ small bunch fresh coriander, roughly chopped

2 spring onions, thinly sliced, or a handful of watercress leaves

How to make:

Bring a small pan of water to the boil. Lower in the egg and cook for 5 minutes. Drain and rinse under cold running water, then peel and cut in half. Cook the rice according to the pack instructions.

In a small bowl, mix the soured cream, ginger, olive oil and the lime zest and juice to make a dressing. Season to taste.

Transfer the rice to a serving bowl and top with the smoked salmon, cucumber, coriander and spring onions/watercress. Drizzle over the dressing to serve. Change vegetables/salad ingredients to suit. Enjoy!



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