When it comes to fats, there's one type you definitely don't want to cut back on; omega-3 fatty acids. The most beneficial omega-3 fats occur naturally in many types of oily fish as eicosapentanoic acid (EPA) and docosahexanoic acid (DHA). Alpha-linolenic acid (ALA), another omega-3 fatty acid, is found in plant sources such as nuts and seeds. Omega-3 fats are important for our health as they contribute towards healthy brain function, the heart, our joints and general wellbeing. In addition they are something expecting and breastfeeding mums should be including in the diet as they help in the development of an infants nervous system*.
Ideally your diet should contain two portions of fish a week, one of which being oily fish, such as salmon. Oily fish can however contain low levels of pollutants that can build up in the body. For this reason there are maximum recommendations for the number of portions we should be eating each week. These recommendations are different for different groups of people. *It's recommended that women and girls should eat no more than two portions of oily fish a week if they may become pregnant in future or if they are currently pregnant or breastfeeding. This is because pollutants found in oily fish may affect the development of a baby in the womb in the future. Men and boys, and women and girls who know they won't become pregnant in future, can eat up to four portions of oily fish a week.
Salmon is an excellent source of high-quality protein, vitamins and minerals (including potassium, selenium and vitamin B12) and when combined with avocado in this lunch idea packs a powerful punch. A power house of nutrients, avocados are also high in healthy fat, Oleic acid, that helps lower cholesterol and is important for heart health. In addition they are low in sugar and high in fibre so they'll keep you feeling fuller for longer.
This recipe is exploding with flavour from the fish, pickled ginger and lime juice and is one of my favourite lunches. It's also a crowd pleaser and an easy one to serve if you're having lunch party, it looks a lot fancier than it is!
- 2-3 slices of good quality smoked salmon (here I've used Alaskan Smoked Salmon)
- 1 avocado sliced lengthways
- 1 slice of wholegrain bread of your choice (swap this for salad of you prefer)
- 1tsp pickled ginger
- 1 lime
Stack the avocado on top of the bread or salad leaves and then layer with the smoked salmon. Cover with the juice of half a lime and serve with some pickled ginger, season with salt and cracked black pepper to taste. Delish!