Not all fats are bad. Some, such as omega-3, are essential to good health. So, next time you are cooking for two, why not try this delightful salad...
- 1 large omega-3 rich egg (chickens fed an omega-3 rich diet)
- 200 g frozen soya beans, defrosted
- zest and juice 1 lemon
- 2 tbsp flax seed oil
- 250 g pouch Puy lentils
- small bunch spring onions, sliced
- 2 poached salmon fillets, skin removed
- Put the egg in a pan, cover with cold water and bring to the boil. Cook for 4 mins (or 8 for hard-boiled), adding soya beans to the pan for the final min, then drain and run under cold water to cool. Shell and cut egg into 6 wedges, then set aside.
- Mix the lemon juice and zest with the oil, season, then stir through the soya beans, lentils and spring onions.
- Divide between 2 plates, then gently break the salmon into large flakes and put on top of the lentils along with the egg. Try it with seeded brown bread.
Increase omega-3 levels in other recipes by swapping smoked salmon for poached, steamed or baked salmon. Omega-3 fats are delicate and some will be lost during the smoking and cooking process. It’s more expensive, but wild fish is also a rich source of omega-3.
This recipe is…
- Raw food
Please note, nutritional information is approximate and based on the uncooked ingredients.
|- Saturated fat||1.7 g|
|Total carbohydrates||22.2 g|
|- Sugars||6.5 g|
|Dietary fibre||16.6 g|