Our nutritionist and super cook contributor May Simpkin has been featured in Women’s Health Magazine this month talking about her fuss free recipes to ensure you get your Omega-3 input for optimum heart and brain function. Here are two to get started with….
Quick Steamed Greens and Salmon Salad
As a first-class source of protein offering the full spectrum of essential amino acids, salmon is an ideal post-workout choice to aid recovery and repair muscle tissue. It’s also a good source of omega-3 and vitamin D. Teamed with a good portion of greens, this quick and easy meal will provide excellent nutrients to help boost your performance long-term.
- 1 medium head broccoli (or greens of your choice)
- 1 bunch asparagus or green beans
- 2 medium salmon fillets, fresh or hot-smoked
- 1 tsp Dijon mustard
- 3 tbsp lemon juice, freshly squeezed
- 6 tbsp extra-virgin olive oil
- Pinch salt/pepper
Cut the broccoli into small florets. Chop the asparagus into 1-inch pieces.
To quick steam, put all the vegetables into a small pan with just a little water at the bottom (no more than 1cm). Bring this to the boil, then lower the heat and allow it to steam with the lid on for around 5 minutes, so the vegetables are still vibrant in colour and retain their crunch. Drain and rinse under cold water.
Meanwhile, in a shallow frying pan, fry the salmon filets over a gentle heat in a little olive oil for 5-7 minutes skin-side down, and then for 1-2 minutes on the other side. Set aside.
While the salmon is cooking, prepare the dressing: mix together the mustard and lemon juice, then add in the olive oil a little at a time, until well combined. Alternatively, combine all the ingredients in a jar and shake well. Season to taste.
Finally, assemble the vegetables on a serving dish and, reserving around 3 tbsp, drizzle the dressing all over while still warm. Flake the salmon into large chunks, place over the vegetables and pour over the remaining dressing.
Simple Sardine Pate
High in protein and omega-3, this easy snack is incredibly tasty and can be ready in minutes.
Served with toasted sourdough bread (that’s our fave), the combination of carbohydrates and protein post-workout is the science-backed choice for a speedy recovery and optimal muscle repair.
- 2 tins good-quality sardines in olive oil
- 1 tbsp butter
- 1 tbsp Dijon mustard
- Juice of half a lemon (or more to taste)
- 1 tbsp gherkins and/or capers (optional)
- Salt and pepper
- Finely chopped chives or spring onions, to garnish
- Mash the sardines in a bowl with the back of a fork, including the soft (calcium-rich) bones. Add the butter, mustard and lemon juice and continue to mash until well combined.
- Finely chop the gherkins and/or capers and add to the pâté mixture. Season well with salt and pepper, and more lemon juice if preferred.
- If you prefer a smoother consistency, combine the ingredients (as prepped above) in a food processor and pulse to a fine, loose mixture. Check seasoning.
- Garnish with some chopped chives or spring onions (optional).
Pictures: Christine Taylor