Seasonal nutrition to get you ready for Spring, packed with fibre and resistant starch which support gut health and contains nutrients that protect cardiovascular health and so much more.
This is an ideal healthy dinner party dish.
Ingredients
2 x Salmon fillets
Vegan option: glazed tempeh steaks
4 to 5 peeled white potatoes
3 Leeks (remove tough outer edges)
Bunch of spring onions (remove tough outer edges)
Pomegranite seeds
Olive oil
Any alternative milk
Glaze
Half a lime juice
Splash of tamari or soy sauce
Pomegranate syrup or any type of honey
A small drizzle of toasted sesame oil
Optional
Metal round cutter to shape potato
Greaseproof paper to line oven tray
Method
Place the salmon and spring onions onto a tray and soak with the glaze mix, pre-heat oven to 175 degrees. Peel the potatoes and cut into 4 and place in
boiling water until soft. Strain and add a little milk and olive oil.
Mash until smooth.
Finely slice the leaks and place into a pan with olive oil and sauté on medium heat,
avoid browning to keep more healthy. When the leaks are soft add the potato and stir in,
add more olive oil. Place the salmon and spring onions in the oven and cook for 15-20 mins.
Mean while split the potato mixture and shape into rounds to sit the salmon on I used a cutter in a pan on medium heat then carefully placed on a plate and removed.
Place everything onto a beautiful plate and decorate with pomengranite jewels. Save the liquid from cooking the salmon and drizzle over the dish. If you have any glaze left you can drizzle this to add even more flavour.
A healthy delicious way to make a more inspiring dish.
Health benefits
Coming into season in February and March, leeks and spring onions contain quercetin which is anti-carcinogenic, anti-inflammatory and antiviral. They also contain inulin an important prebiotic for healthy gut bacteria and bioflavonoids.
Mashed potato prepped like this starts to form resistant starch which is extremely good for your microbiome as beneficial microbes can break this down and produce healthy short chain fatty acids that heal the gut and support brain health.
Salmon is a high quality source of protein and Omega3 oil and also just coming into season. (avoid farmed non-organic if possible as farmed salmon is very destructive to the environment and toxic pink dye is used).
Vegan Option
Use Tempeh steaks, marinate and cook for 25 mins on 175 degrees. More easily digested than tofu, full of fibre and bioavailable protein, proven to be supportive of brain function.
Enjoy.