It was back to school and work after two long and relaxing weeks of Christmas holidays, so brain food seemed like the ideal way to start the week. And salmon has always been a family favourite.
When I looked back at how many meat based dishes we ate during 2018/2019 compared with fish and vegetarian meals, I found that 73% of 137 different dishes were meat based. 20% used fish and just 7% were vegetarian. Considering these stats, as a family we decided that we’d prefer to decrease the amount of meat we consume in favour of more fish and vegetarian options. The plan is to work towards half of our meals being either fish or plant based; ideally 25% of each.
This recipe from January 2020’s issue of BBC Good Food Magazine for Lemon-dressed salmon with leek & broad bean puree, jumped out as a great way to kick off with fish. Particularly as it was quick and easy to make after the first day back to work, taking just 35 minutes from preparation to serving.
High in the two omega 3 fatty acids DHA and EPA, including salmon in your diet comes with a host of associated health benefits. It's thought to protect your cardiovascular system, can lower blood pressure, and reduce the risk of heart disease. Salmon is also a source of the powerful antioxidant astaxanthin, which is lauded as having broad health benefits, including being a potent anti-inflammatory. And, with two school-aged children, salmon’s credentials when it comes to boosting cognitive function also makes it an appealing choice. (As well as the hope it might combat cognitive decline in us older members of the household).
There were plenty of veggies to give additional colour and flavour to the dish too, including spinach (high in insoluble fibre and a good source of vitamin C, vitamin K, folic acid, iron and calcium), leeks (carrying a high concentration of flavonoids and polyphenols) and broad beans (a great source of soluble fibre, protein and rich in folate and B vitamins) and packing a nutritional punch.
Not only did it look good, everyone agreed it tasted great too.