One of my favourite summer recipes for healthy hormones, heart & brain......
Photography by Notes from a Stylist, of a sort of salmon nicoise we made together with health boosting omega 3-rich oily fish.
Another yummy recipe from the day I spent with the lovely Sara Delaney, Notes from a Stylist, trying out new dishes especially for happy hormones and a healthy heart. Sara does the superb photography, I do the cooking and we both get to do the eating! It's a very mutually beneficial arrangement! This one is our twist on a salad nicoise, featuring salmon and silver anchovies as the heroes. It was taken from my fav Jamie Oliver book: 5 Ingredients - Quick & Easy Food. Music to my ears: quick and easy, but most of all healthy. And, of course, I've added my own twist.
First, the nutrient-packed ingredients for our salmon nicoise.......
A nutrient-packed light summer meal: salmon, anchovies, eggs, olives & green beans. Photography by Sara Delaney, Notes from a Stylist.
INGREDIENTS FOR TWO
2 x 120g salmon fillets: packed full of Omega 3 for healthy hormones, heart & brain
300g green beans: high in antioxidants to help protect us from disease
2 eggs: a complete protein, high in nutrients including anti-oxidants for healthy eyes
8 black olives: studies have found that the oleic acid in olives, and olive oil, may protect us against cancer and heart disease
A jar of silver anchovies: I have added this to the original recipe for an extra boost of Omega 3 and 'cause I just love them!
WHY OMEGA-3 RICH FISH?
A high intake of oily fish, such as salmon and silver anchovies (not so much the tinned brown ones), has been linked to significant improvements in hormones, memory, moods and mental problems as well as lowering the risk of developing ageing-diseases such as Alzheimer’s. So if you want to avoid irritability, depression, and forgetfulness, make sure to eat plenty of oily fish, such as salmon, tuna, sardines and anchovies. Also, after a heart attack, a person eating oily fish three times a week halves the risk of another. Fact.
However, having banged on about the health benefits of this yummy salad I've replaced Jamie's very slimming, but slightly boring, dressing with my own current fav........
If you prefer Jamie's dressing: mix half of the chopped olives through the yoghurt with a splash of red wine vinegar, season to taste with sea salt & black pepper. photography by notes from a stylist.
Jamie's original dressing for this summer salad, see above, just doesn't hit the spot for me. I prefer a more Mediterranean vibe, despite the higher calories. It's deemed the healthiest diet in the world so I don't know why Jamie has got so into replacing health boosting olive oil with yoghurt in so many of his recipes nowadays. If you love yoghurt dressings (bet you can tell that I don't!) or are watching your calories then head over to Sara's blog for Jamie's yoghurt dressing. But if you're like me and value (healthy) taste above calorie counting then try this original Caesar's salad dressing. It goes so well with this delish dish.
I borrowed this recipe from one of Rick Stein's TV programmes when he went to visit the original Caesar's Restaurant in Tijuana, Mexico, where the first Ceasar salad was created 90 years ago.
INGREDIENTS
Anchovy paste to taste
Half a fresh lime or lemon juice
A small teaspoon of mustard
Worcestershire sauce, a dash (the recipe is just as good if you don't have this in the house)
Garlic, 1 clove
Olive oil - 1-2 tablespoons
Parmesan (I use a vegan one that is absolutely lovely)
If you want your Caesars dressing really creamy add a raw egg yolk to the above (probably not for this recipe as it includes two eggs already). The addition of the egg yolk is great for turning a big bowl of veggie greens, avocado, grated beets & carrots, croutons etc. into a protein-packed meal. Another option for your health-boosting lunches.
So, now to the prep and cooking..........
Steam your salmon fillets for a light lunch or supper. Photography by Notes from a Stylist.
HOW TO......
The whole lot is popped into a steamer or colander, so is really easy......
Put the salmon, skin side down, in a colander over a pan of boiling salted water, covered, then steam for 8 minutes
Top and tail the beans and pop them in the water under the salmon for 6 minutes.
Gently lower the eggs, next to the beans, to cook for exactly 5 1/2 minutes
Meanwhile, squash the olives, removing any pips, and finely chop the flesh.
PLATING UP.......
Remove the salmon and pop it on a board, then drain the eggs and beans.
Cool the eggs under cold running water, then peel and cut into halves or quarters
Flake the salmon, discarding the skin (I usually give mine to my dog Jack, they need Omega 3 too!!)
Add the beans, arrange the eggs, dot the chopped olives all over, pop the white anchovies over the top, and cover or toss in your chosen dressing. Now, how yum does that sound and look? And how easy!
To see the last recipe Sara and I did together, for happy hormones, click here for a great Mexican-style egg and black beans brunch. You'll also find plenty more healthy and delicious recipes, including vegan and vegetarian options, here.
To find out more about the fabulous Sara Delaney, her photography and styling, you can find her here on Notes from a Stylist and on Instagram here.
Meanwhile, do get in touch if you try this recipe and let me know how well it goes down. Hope you like it and see you soon,
