Category Archives: omega 3

Roasted Salmon with Cumin Pumpkin Seed Crust

Roasted salmon is one of my favourite fish dishes, I eat some most days, I’ve even been known to eat it for breakfast if there is some cold in the fridge! I am happy with just roasting or pan frying in a little olive oil and maybe garlic and herbs but like experimenting with crusts to give it an extra dimension and  flavour boost.  All crusts are very simple to put together as is the whole dish and the combinations endless.  This cumin pumpkin crust is quite dense but hugely flavoursome.   Salmon only needs a few minutes in the oven, too long and it will dry out.    Wild Alaskan Salmon fillets are usually more expensive but more generous in their portion size so I will usually cut some off to make a separate meal for Miss ND or freeze a raw portion to enhance a white fish pie.

I’ve used approximate quantities as I don’t tend to measure!

 

Serves 2

Pre-heat your oven to 160 C 

Ingredients

2 Wild Alaskan Salmon Fillets 
Cumin seeds
Pumpkin seeds
Sea Salt to taste
Black Pepper to taste
2 tsp Mixed herbs or to taste
4 tablespoons Greek Yoghurt

Start by toasting a couple of small handfuls of pumpkin seeds in a frying pan until they are lightly browned, don’t do for too long as they can burn quite quickly and the taste will not be good!  Cool.

pumpkinseeds

Take a couple of big pinches of cumin seeds and toast these very briefly, basically just warming them through, about a minute should do!  If you are not keen on cumin, it’s one of my favourites, replace with another spice, it’s the pumpkin seeds that are the star ingredient on top of the salmon.  Once cool add the cumin to the toasted pumpkin seeds, place these and the mixed herbs and salt into a blender and pulse until the pumpkin seeds are to your liking, I like mine quite big!

Smear the yoghurt over the salmon with the back of a spoon leaving a nice thick layer which will keep the fish moist, then sprinkle the spice/herb seed mix over the yoghurt, then a couple of twists of black pepper over the whole dish and you are ready to roast.

Roast for around 10-12 minutes.

Roasted Salmon with Cumin Pumpkin seed Crust – delicious hot or cold.

Quick Nutritional Info:

Salmon – Omega 3, vitamin B3, B6, B12, selenium, magnesium
Pumpkin seeds – magnesium, zinc, iron, calcium, phosphorus, potassium

 

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Cooking with Herbs

Cod and Chorizo Risotto

We eat a lot of fish at our house, Mr ND is a vegetarian and I mainly eat chicken and fish and the little one usually joins in with one or the other. When buying fish I like to take out a small piece and make another separate meal for her, a little plainer as we do like to spice our food up sometimes!  So with less fish available our Cod and Chorizo Risotto is an ideal way to stretch it out. I’ve added peas and mushrooms but you can beef it up with more vegetables too.

Serves 3 adults

Prep Time: 15 minutes
Cooking Time: around 30 minutes

Ingredients – 1 onion, chopped, Chorizo, sliced, mushrooms, sliced, Cod, cubed, 1 teaspoon each of Turmeric and Paprika (more to your own taste), 1 vegetable stock cube, Peas, 1 cup Arborio Rice.  Ingredient quantities are flexible depending on what is left in the fridge, so please adjust to your own quantities, the rice quantity will easily feed 3 adults.

risottoingredients

Method

Heat a tablespoon of olive oil in a large frying pan and sauté the onion for 5 minutes, I add a splash of water half way through to steam fry, which softens the onions without them catching.  

Add the Chorizo, Mushrooms and Cod to the pan and gently fry for another 5 minutes until softened.  

Add the Arborio rice, Turmeric, Paprika and stock made up with around 600-700 ml of boiling water (use more or less as necessary).  Cover and simmer gently for around 20 minutes until the liquid has nearly all been absorbed, leave the lid off for the last 5 minutes of cooking.

codchorizoCollageND

 

Serve with a fresh, green salad and a chilled glass of white wine!

Quick Nutritional Info:

Cod – Protein, Omega-3, B3, B6, B12
Turmeric – see here for details
Paprika – Vitamins A, C & E, Calcium and Iron, good source of B1, B2, B3, B6, Vitamin K, Magnesium, Phosphorus, Copper and Manganese, and Potassium.
Peas – Protein, Vitamins A,  C,  K,  B1, B3, Folic acid, Iron & Manganese, very good source of Fibre.
Mushrooms – Protein, Vitamin C,  B1, B2, B3, B5, B6, Folic Acid, Iron, Zinc, Manganese, Phosphorus, Potassium, Copper and Selenium. Very good source of Vitamin D & fibre, 

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Chia Seed Pudding

I first read about Chia seeds a couple of years ago and then about a year or so ago I found  some not really knowing what to do with them but reading about their nutritional benefits I was keen to try them and find out how to incorporate them into my diet.

Chia is a gluten-free wholegrain that comes from a desert plant in Mexico called Salvia hispanica. These tiny black and white seeds were used long ago by Mayan and Aztec cultures to boost energy.  Because they have a mild, nutty flavour, chia seeds are easy to add to a variety of foods and drinks.

There certainly is a nutritional powerhouse within these tiny, versatile seeds, they are said to have twice the protein of any other seed or grain, the protein is a complete protein with all 8 essential amino acids and 5 times the calcium of milk plus boron which is an important mineral that helps transfer calcium into your bones.  With more omega-3 fatty acids than salmon, a wealth of antioxidants – four times higher ORAC value than blueberries and 3 times more iron than spinach, chia’s nutritional benefits are extremely valuable.


The best way to use chia is to soak in water first (although Chia will absorb any liquid), the seeds will rapidly absorb the water to create a gel which can be used almost immediately although more of the nutrients will be released with a longer soak.  Unlike flaxseeds, there is no need to grind Chia first.  The seeds are easily digested and absorbed and the nutrients are quickly assimilated into the body. 


A recommended daily intake is one tablespoon of chia, but make sure you drink plenty of water as chia is very high in fibre.


How to eat:

For breakfast I’ve been adding a tablespoon to coconut milk and leaving to soak for a few minutes and then use the milk to cook oatmeal.  Chia combines well with yoghurt and fruit and can be added to smoothies, juice, puddings, sauces, soup, cereal, etc for an added boost of nutrition. 

Quick Chia Drink

1 tblspn Chia seeds
150-200ml of your favourite juice

Mix the juice and Chia together, pop in the fridge for 15-20 minutes for the seeds to absorb the liquid. Stir and drink!


Chia Seed Pudding – serves 2

This pudding is very reminiscent of the Tapioca pudding we ate as children.

Take:

1 cup of coconut milk or any milk of your choice, we like almond too.
⅓ cup Chia seeds (less if you prefer a less dense pudding)
¼ tsp vanilla extract (or to your own taste)
Sweetener of your choice – maple syrup, honey, stevia, etc

Stir the Chia seeds into the coconut milk, then add the vanilla.  Leave for 20 minutes to allow the seeds to absorb the milk, stirring after about 10 minutes to avoid clumps of seeds.  Add a sweetener of your choice to your own palate.  I don’t use any sweeteners – it tastes great without!  At this stage you can add anything you wish, cocoa nibs, cinnamon, dried fruit, nuts, etc.

For a chocolate variation:  add 1 tablespoon of unsweetened cocoa powder to the milk and whisk together before adding the Chia seeds (if using raw cacao powder, you will need a touch of sweetness as it can be a little bitter for young tastes).

Enjoy, it’s delicious and nutritious!

Note:
If you are allergic to sesame or mustard seeds you should not be consuming Chia seeds without consulting your health care provider first.