Sunday, November 10, 2013
BOOST YOUR OMEGA 3 FAT INTAKEWith salmon fish-cakes
Some of you might have noticed a Facebook post last week stating that I attended the Nutrition and Health Live conference at the Olympia Exhibition Centre in London. I attend every year because it counts towards my CPD (Continuing Professional Development) and it’s a great opportunity to network with other nutrition professionals, and taste all the yummy samples that the various health companies are promoting. There are also a number of speakers presenting the latest research in diet and nutrition. One area of research I was particularly interested in was the role of diet in managing ADHD (Attention Deficit Hyperactivity Disorder).
As part of my role as a Registered Nutritionist, I have had the opportunity to spend some time in schools and work with children, teaching them about science and nutrition. There were a few children that displayed learning and behavioural problems, some of whom were formally diagnosed with ADHD. My younger brother has severe autism and was diagnosed with ADHD 20 years ago, so the management of ADHD has long been a topic close to my heart. One of the speakers presented research which showed that omega 3 fats contribute to the management of ADHD in under-performing children. This is something that I have been reading up on for some time, so it was refreshing to see the evidence in black and white.
Hopefully most of you will know how important it is to incorporate omega 3 fats in to your diet; the best way to do this is by eating oily fish, which is a particularly rich source. Omega 3 fats are important for heart health, skin health and immune function, and there is emerging evidence about them benefiting cognitive function too. We are recommended to eat at least two portions of fish each week, one of which should be an oily fish such as sardines, fresh tuna, trout, salmon, pilchards, however, surveys show that average intakes of oily fish in the UK are below the recommended target; that’s somewhat shocking given we are encouraged to only eat one portion a week.
Do you eat oily fish at least once a week?
Children are the worst for consuming oily fish……I know it wasn't on my list of favourite foods when I was a child, but I have found that fish-cakes go down a treat with the kids and adults in my family, so I thought I’d share my salmon fish-cakes with you – an omega 3 fat boost, without the really fishy taste!
- Chop 2-3 small potatoes (I used a combination of white and sweet potatoes) and boil them in water
- Rub a 100g skinless salmon fillet all over with a little olive oil and a dash of lemon and pinch of pepper
- When your potatoes have half way cooked, place the salmon into a colander; cover and place the colander over the pot of boiling potatoes. Cook for 8-10 minutes, until the salmon and potatoes are both cooked.
- Drain the potatoes and then mash them. When the mashed potatoes are cool put them into a bowl and flake the fish into it with 1 tablespoon of flour. Add half a beaten egg and some chopped chive with another pinch of pepper and then mix it all up really well. If the mixture is a bit wet, add some extra flour.
- Dust a plate with some flour and divide your fish cakes into 4. You can freeze them at this point by wrapping them in Clingfilm and putting them into the freezer. If you plan to cook them there and then just pop them into the fridge for an hour before cooking – this will allow them to firm up slightly.
- Put a frying pan on a medium heat and add a couple of lugs of olive oil. When the oil is nice and hot, add your fish-cakes and cook for about 3 – 4 minutes on each side or until crisp and golden. Serve straight away and enjoy with a salad or some vegetables of yours or the kid’s choice.Later x
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