So now that we are in the New Year it is time to tidy up your diets. Here is a quick meal suggestion that is simple, tasty and nutritious:
What you need:
- Organically farmed salmon fillets (avoid non-organic salmon when possible)
- Butter (the real grass-fed irish stuff)
- Casserole / baking dish and aluminium foil
- Green cabbage – my cabbage was a bit on the pale side; the darker it is in colour the richer it is in magnesium and other nutrients
- Green kale
- Cucumber – if you don’t like cucumber get inventive; I am sure that red peppers or celery will also work nicely
- Optional pomegranate seeds or sultanas
- Greek yogurt or low-fat yogurt
- Stem ginger in syrup
- Optional fresh ginger
- Good quality mayonnaise – the best I had to hand was Hellman’s
- Dijon mustard
- Start the oven heating at approximately 200 C/ 400 F
- Place the salmon fillets in your baking dish, add about 1/2 cm of filtered water, place a dollop of butter and optional salt and pepper on your salmon fillets. Cover with foil and place in your oven. This will take approximately 20 minutes to cook depending on the size of your salmon fillets.
- Meanwhile you have a chance to get your salad going.
- Prepare the dressing by mixing the following in a small cup. The quantities depend on how many people you are feeding and how you would like the dressing to taste; test as you go. Aim for roughly 1:1 mayonnaise to yogurt, then add some Dijon mustard and some syrup from the stem ginger to taste. I also added some thinly sliced fresh ginger to get in more goodness. You can dress your salad before serving or simply dollop on your plate when the meal is served.
- Finely shred your cabbage and kale, make little match sticks from your cucumber, do your best attacking the pomegranate and mix everything together in a salad bowl using your preferred proportions of each vegetable. If you don’t have pomegranate to hand then sultanas or raisins will substitute nicely.
- To serve simply plate your salmon, salad and dressing and enjoy!!
This is an incredibly nutritious and simple meal to prepare and is a great way to kick-start a healthy eating week. If you are in hard training and require additional carbohydrates then baby potatoes or sweet potato will go nicely.
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