This dish is super cheap, can be made in a microwave, and provides you with omega-3 fatty acids.
- 1 tin of mackerel (I used Tesco in spicy tomato sauce)
- 2 large wraps
- 1 pepper, chopped
- 1 avocado, mashed
- 1 tin sweetcorn
- Handful of cherry tomatoes
- Put tinned mackerel in microwaveable bowl and heat for 2-3minutes, taking out and turning over every minutes.
- Repeat with the sweetcorn until hot.
- Put wraps in a deep microwaveable dish and make into taco shapes, they should stay like this if the dish is deep enough, and heat for 2 minutes.
- Make up the tacos, serve with coleslaw or salsa if wanted.
Mackerel – High in omega-3 unsaturated fatty acids, which are essential as the body cannot reproduce them, and proteins.
Wraps – A thin carbohydrate base, super yummy and full of fibre for digestion and high satiety levels if wholemeal.
Avocado – High in unsaturated (good) fats and relatively low in saturates (bad).
Sweetcorn – High in vitamin B1 and B5 for release of energy from respiration, and vitamin C for protein and neurotransmitter synthesis.
Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.
Refer to ‘porridge basics’ for base.
- 1 tsp cocoa powder
- 1/2 avocado, sliced
- shavings of chocolate (to top)
- Cook porridge as per instructions in basic porridge recipe.
- Mix in cocoa powder whilst the porridge is cooking.
- Top porridge with sliced avocado and chocolate shavings.
With skimmed milk
With unsweetened soya milk
RIGHT! So I crave fish and chips from my local chippy all the time! However this healthier version satisfies these wants and needs, and provides me with LOADSA different essential nutrients.
- 240g white fish, cut into ‘fingers’.
- 55g breadcrumbs
- 1 bunch of fresh parsley
- 1 bunch of fresh coriander
- 1 egg
- 20g flour
- zest of 1 lemon
- 1 large avocado
- Juice of 1 lime
- 100g greek yoghurt
- 1 tbsp olive oil
- 2 sweet potatoes, chopped into wedges
- 1 tbsp dried rosemary
- 120g frozen peas
- Preheat the oven to 8/230
- Combine the sweet potato wedges with the olive oil, salt, pepper and dried rosemary and roast for 30 minutes.
- Mix the breadcrumbs, lemon zest, salt, pepper and parsley.
- Put the flour in one bowl, eggs in another, and breadcrumb mix in another.
- Heat a little oil in a frying pan, and leave at a medium heat.
- Coat each fish strip in flour, then egg, then breadcrumb mix and fry until the outsides have gone golden and the fish is cooked through (this should take around 15 minutes).
- Whilst the fish fingers are cooking, blend together the avocado, greek yoghurt, lime juice, coriander, salt and pepper.
- Serve up and enjoy!
Fish – white fish is low-fat and calorie when consumed on its own or in a homemade crumb. It is also a good source of protein and the vitamins B6 and B12, which help to utilise carbohydrates for energy and are involved in respiration.
Avocado – containing SO MUCH healthy fat (monounsaturated and polyunsaturated) it is perfect for helping you maintain your energy through long days.
Sweet potato – one of your 5-a-day, and a useful source for many vitamins and minerals including: retinol needed for vision, growth, immune function and is a key antioxidant; thiamin for energy production; and vitamin C for protein and neurotransmitter synthesis, detoxification and acts as an antioxidant.
Yoghurt – low in fat, and plain so not containing any added sugar, this food not only makes the dip taste AMAZING but also contributes towards your protein and calcium requirements. Calcium is essential for bone growth and maintanence.
Peas – providing potassium, vitamin B6 for energy and dietary fibre for bowel moment.