We love this recipe – super quick and versatile, you can eat it for lunch, as a side with dinner or munch at any time for a snack! Plus you can pretty much add in anything you like! As well as its versatility the core ingredient is the humble red cabbage and we simply don’t eat enough purple, so a great way to up those vital phytonutrients you find in purple foods.
- 1/4 to 1/2 red cabbage
- 2 to 3 carrots
- Any nuts for topping and added crunch
- 1 tablespoon of tahini
- 1 garlic clove, chopped
- 1 teaspoon of dijon mustard
- 1 lemon
- 2 tablespoons of water (you can increase depending on the consistency you like)
- Salt and pepper to season
- Wash and dry all the ingredients
- Make the dressing first. Combine all the ingredients in a bowl and whisk together, you can add more water to reduce the consistency (you can also blend all the ingredients if you prefer)
- Grate the carrots and add to a large bowl
- Finely chop (or using a mandolin) the red cabbage add to the bowl with the carrots
- Add the dressing to the bowl with the chopped carrots and red cabbage, mix, add the nuts and serve
About purple fruits and vegetables
They contain a phytonutrient called anthocyanins which is an antioxidant that helps fight oxidative stress. Oxidative stress is when free radical activity and antioxidant activity in the body is out of balance. Free radicals are helpful but we need them in balance. Put simply we need to eat as many antioxidant foods as possible to support our bodies. The more colours we eat from fruit and vegetables the wider the range of different types of antioxidants we will eat having many beneficial effects, helping to protect us.
Eat the rainbow!
We love mackerel! It’s such a tasty fish and its packed full of omega-3, which is essential for our skin at this time of year. We’ve mentioned omega-3 quite a lot recently… so what is it and what does it do?
Omega-3 is a polyunsaturated fatty acid that is crucial to our diet and our body does not make it, therefore it is defined as an ‘essential fatty acid‘ – we must eat it! There are many health benefits to omega-3 fatty acids supporting multiple organs in our body including our heart, eyes, skin, brain and more! It is also known for its anti-inflammatory properties helping to reduce inflammation. Inflammation can be the root cause of many illnesses! Lots of us just don’t eat enough of it – if you take anything away from this little post please aim to eat more omega-3! Just 2-3 portions of fatty fish a week (wild is best). Other great sources include walnuts, flaxseed (freshly ground to eat is best) and chia seeds.
Here’s a lovely tasty, simple way to eat mackerel. Ask your fishmonger to fillet it for you. We sourced ours from Spiny Lobster, Whiteladies road in Bristol.
Mighty Mackerel Salad
- 2 whole mackerel, filleted
- 2 x courgettes (we used green and yellow)
- Spinach leaves – washed and dried
- ½ red pepper
- 100g black beans (soaked if using tinned)
- Fresh mint (about 20g), thinly sliced
- Dressing: 2 tbsp Coconut yogurt mixed with half squeezed lemon, 1 crushed clove of garlic, salt and freshly ground black pepper
- Using a peeler slice the courgette length ways
- Dice the pepper into small dice
- Make the dressing by combining the ingredients above
- Warm a griddle pan so its hot
- Add the courgettes and char slightly, moving them around the pan (you may have to do this in batched)
- Set the griddled courgettes to the side
- Put a little oil onto the mackerel’s skin side and season with salt and pepper
- Griddle the mackerel skin side down for 3 minutes, turn carefully using a spatula and griddle the flesh for a further 3 minutes (don’t despair if you lose the skin but try and keep it intact!)
- Assemble the salad in a big bowl or on a platter, scatter over the black beans, spoon dollops of the dressing on top and serve with the warm mackerel on top and scatter with the mint
- Serve immiediately!
Here’s some other lovely ways to make use of griddled courgette (which will last a good few days in the fridge) in summer salads.
- Cooked frozen and cooled soya beans and garden peas, sliced spring onion and chopped parsley
- Good quality mozzarella torn up, extra lemon (preserved if you have it!), chopped garlic, chopped mint and plenty of black pepper
- Bulgar wheat, chili flakes, chopped red pepper and red onion
- Blanched broccoli florets, toasted almond flakes and parsley
- Grated carrot, grated red cabbage, tossed in a tahini, garlic, lemon dressing with toasted seeds
This refreshing, zingy shot is great in the morning to kick your body into action and wake up your organs! Its best if you have a juicer so you only take the juices from the ingredients but if you don’t mind the bulkier texture you can always use a blender.
Drink immediately to consume the maximum nutrients!
- 5-6 Celery sticks
- 1 Courgette
- 1 Lemon (peeled)
- Ginger (optional)
Simply feed everything through the juicer and serve immediately!