Grain-Free Mediterranean Mackerel Pasta

Grain-Free Mediterranean Mackerel Pasta

Two Glasses with Detox Green Smoothie

This Mediterranean Mackerel Pasta recipe is definitely a level-up to your regular pasta dish.

Taking only 20 minutes to prepare, it is the perfect way to spice up a busy evening! 

Plus, it’s full of health benefits!

 

Mackerel is a super-fish, containing many ingredients to support your mental health. Firstly, because it is an oily fish, it is high in omega-3 fatty acids. These fatty acids play an important role in supporting the function of your brain cells. By providing a protective coating for the brain cells, they protect the cell membrane and improve communication between cells (1). When our brain cells are protected and functioning efficiently, it has a positive impact on our mood. In fact, research shows that lower dietary intake of omega-3 fatty acids is associated with higher rates of anxiety and depression (2).

Mackerel is also a high source of vitamin D. Low levels of vitamin D are linked to mood disorders such as anxiety and depression. When used as a supplement, vitamin D has been shown to significantly decreases symptoms of depression and anxiety, suggesting that it is effective at improving mood (3). Therefore, because of its high levels of omega-3 fatty acids, and vitamin D, mackerel is a fantastic ingredient for protecting against mood challenges. 

This recipe uses extra virgin olive oil to prepare the mackerel, which is regarded as one of the healthiest fats to consume. This is because of number of antioxidants it contains, which fight against oxidative stress in the body (4). Protection against oxidative stress is important to prevent cell damage and subsequent disease and other health problems including mood disorders.

Plus, instead of regular refined wheat pasta, we’ve used chickpea pasta! This increases the amount of protein in the meal, contains more fibre as compared to wheat pasta, and as a result, helps to maintain healthy blood sugar levels – keeping you feeling fuller for longer!

References:

  1. Dyall, S. (2015). Long-chain omega-3 fatty acids and the brain: a review of the independent and shared effects of EPA, DPA, and DHA. Frontiers in Aging Neuroscience, 7, 52. doi: 10.3389/fnagi.2015.00052
  2. Müller, C. P., Reichel, M., Mühle, C., Rhein, C., Gulbins, E., & Kornhuber, J. (2015). Brain membrane lipids in major depression and anxiety disorders. Biochemical Journal, 1851, 1052–1065. doi: 10.1016/j.bbalip.2014.12.014
  3. Byrn, M., Adams, W., Emanuele, M., Mumby, P., Kouba, J., & Wallis, D. (2017). Vitamin D Supplementation Improves Mood in Women with Type 2 Diabetes. Journal of Diabetes Research, 2017, 1-11. doi: 10.1155/2017/823863. 
  4. Beauchamp, G., Keast, R., Morel, D., Lin, J., Pika, J., Han, Q., … & Breslin, P. (2005). Phytochemistry: ibuprofen-like activity in extra-virgin olive oil. Nature, 437(7055), 45-46. doi: 10.1038/437045a

Grain-Free Mediterranean Mackerel Pasta

This recipe is definitely a level-up to your regular pasta dish. Taking only 20 minutes to prepare, it is the perfect way to spice up a busy evening! 
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins

Ingredients
  

  • 9 ozs Chickpea Pasta
  • 8 cups Water
  • 2 tbsps Extra Virgin Olive Oil
  • 3 cloves Garlic sliced thin
  • pinch Cayenne
  • 4 ozs Canned Mackerel skinless, boneless
  • ½ cup Green Olives
  • Salt and Pepper to taste
  • ¼ cup Parsley finely chopped
  • ¼ cup Pine Nuts
  • Chili Flakes to taste (optional)
  • 1 tsp Lemon Zest to garnish (optional)

Instructions
 

  • In a large pot over high heat, bring water to a rolling boil.
  • Once the pot of water is boiling, add the pasta (we used linguine). Cook according to the package directions.
  • While keeping an eye on your pasta, in a large pan, heat oil over medium-low heat. Once warmed, add garlic and cook, stirring often, for one to two minutes until fragrant.
  • Add the mackerel and cayenne to the pan with the garlic. Stir until the mackerel is warmed through and well-coated. Add the olives to the pan to warm through, and season with salt and pepper to taste.
  • Strain the pasta and rinse. Add the pasta to the pan. Mix to combine.
  • Divide onto plates and top with parsley and pine nuts. Garnish with chili flakes and lemon zest, if using. Serve and enjoy!

Notes

Nutritional information per serving:
Calories: 253
Carbs: 15g
Fibre: 3g
Sugar: 2g
Protein: 13g
Fat: 16g

Rosemary Walnut Crusted Salmon

Rosemary Walnut Crusted Salmon

Two Glasses with Detox Green Smoothie

This Walnut Crusted Salmon is a simple yet delicious dish that adds flavour and texture to your typical salmon dinner.

If you’re a salmon-lover already, this recipe is for you!

The main stars of this recipe, salmon and walnuts, come packed with health benefits.

While salmon is typically known to be rich in fatty acids and protein, it is also an excellent source of selenium. Selenium is an essential mineral that supports the health and function of our thyroid, a small gland located in the base of the neck. Your thyroid releases important hormones that travel through your blood and interact with cells throughout your body. Selenium works to help “activate” these thyroid hormones, which can be important for individuals with low thyroid hormone levels (1). Research shows that consuming two servings of salmon a week increased selenium levels in the blood more than fish oil capsules (2). 

Walnuts are a superfood filled with wonderful health benefits. They have been shown to have the highest antioxidant activity compared to any other nut (3). Antioxidants are a group of nutrients which prevent damage from free radicals called “oxidation”. One small study showed that when adults ate a walnut-rich meal, it prevented the oxidation of specific types of cholesterol (4). When these types of cholesterol are oxidized, they are more likely to build up in your arteries, leading to blockages (4). This is important to consider for individuals with low levels of thyroid hormones, as they are more likely to have higher cholesterol levels (5).

If you are looking to prepare this recipe with a soup or salad, check out Koru’s recipes for more options, including our Creamy Roasted Garlic and Kale Soup and Citrus Quinoa & Bean Salad.

References

  1. Ventura, M., Melo, M., & Carrilho, F. (2017). Selenium and Thyroid Disease: From Pathophysiology to Treatment. International Journal of Endocrinology, 2017, 1297658. doi: 10.1155/2017/1297658
  2. Stonehouse, W., Pauga, M., Kruger, R., Thomson, C., Wong, M., & Kruger, M. (2011). Consumption of salmon v. salmon oil capsules: effects on n-3 PUFA and selenium status. The British Journal of Nutrition. 106(8), 1231-1239. doi: 10.1017/S000711451100153X
  3. Yin, T., Cai, L., Chen, Y., Li, Y., Wang, Y., Liu, C., & Ding, Z. (2015). Tannins and Antioxidant Activities of the Walnut (Juglans regia) Pellicle. Natural Product Communications, 10(12), 2141-2144. PMID: 26882685
  4. Haddad, E., Gaban-Chong, N., Oda, K., &Sabate, J. (2014). Effect of a walnut meal on postprandial oxidative stress and antioxidants in healthy individuals. Nutrition Journal, 13(4). doi: 10.1186/1475-2891-13-4.
  5. Mullur, R., Liu, Y., & Brent, G. (2014). Thyroid Hormone Regulation of Metabolism. Physiological reviews, 94(2), 355-382. doi: 10.1152/physrev.00030.2013

 

Rosemary Walnut Crusted Salmon

A simple yet delicious dish that adds flavour and texture to your typical salmon dinner. The main stars of this recipe, salmon and walnuts, come packed with health benefits.
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Servings 2 servings

Ingredients
  

  • ¼ cup Walnuts very finely chopped
  • ¼ tsp Sea Salt
  • ½ tsp Ground Rosemary
  • 1 tsp Dijon Mustard
  • ½ tsp Lemon Juice
  • 1 tsp Extra Virgin Olive Oil divided
  • 2 x 4 ozs Salmon Fillet
  • ¼ Lemon optional for serving, cut into wedges

Instructions
 

  • Preheat oven to 350ºF. Line a baking sheet with parchment paper or a silicon tray liner.
  • Combine walnuts, salt and spices. Stir in the lemon juice, half of the oil, and combine well.
  • Rub the remaining oil over all sides of the salmon fillets. Place the salmon on the prepared baking sheet, skin down.
  • Use a spoon to layer the walnut mixture on top of each fillet. Top each fillet with the walnut mixture, pressing firmly with the back of the spoon to ensure it stays in place.
  • Bake for 12 to 15 minutes or until the salmon is cooked through and flakey.
  • Serve with a lemon wedge, if using. Enjoy!

Notes

Nutritional information per serving:
Calories: 359
Carbs: 3g
Fibre: 2g
Sugar: 0.5g
Protein: 31g
Fat: 26g

Crockpot Cod & Sea Veggie Soup

Crockpot Cod & Sea Veggie Soup

Smoked Salmon Avocado Toast

We’ve all heard the many benefits of including omega 3 rich fish in our diet! And, we’re often reiterating the need to eat rich coloured vegetables more often. 

One vegetable that is packed with nutrients that often gets over looked is blue-green-black of seaweed!

So, in this quick and simple crockpot recipe, we are combining the health benefits of fish and seaweed in a single mouth-watering bowl of soup!

Oily fish, such as cod, are chock full of Omega 3 fatty acids – a nutrient that most of us are not getting enough of in our diets! Omega 3 fats are needed for hormone function, as well as the health of our brain and eyes. Omega 3 fats are heart healthy and, when in balance, support the reduction of systemic inflammation and inflammatory conditions. During pregnancy, Omega 3 fats help support the development of the fetus’ nervous system.

Seaweed, as a group, are some of the most nutrient-dense foods in the world! Dulse, the seaweed used in this recipe, is rich in minerals – especially iodine, which supports thyroid function and fetal brain development during pregnancy. Dulse contains numerous vitamins and antioxidants as well, plus fibre to maintain gut health and bowel regularity.

If you don’t have a crockpot, or you’re looking for a quicker dinner option – you can simmer this soup for about an hour on the stovetop instead, just until the carrot and celery root chunks are softened.

Crockpot Cod & Sea Veggie Soup

We’ve all heard the many benefits of including omega 3 rich fish in our diet! And, we’re often reiterating the need to eat rich coloured vegetables more often.
Prep Time 5 mins
Cook Time 6 hrs
Total Time 6 hrs 5 mins
Servings 4 servings

Ingredients
  

  • 3 tbsps Coconut Oil
  • 1 Yellow Onion medium, diced
  • 3 Garlic cloves, minced
  • 2 tbsps Ginger peeled and grated
  • 1⅓ ozs Dulse torn apart into small pieces
  • 2 White Carrots peeled and sliced
  • 1 Small Celery Root peeled and diced
  • 4 Cod Fillet cubed
  • 8 cups Vegetable Broth or bone broth
  • 6 Green Onions chopped
  • ½ cup Parsley chopped

Instructions
 

  • Heat the coconut oil in a frying pan over medium heat. Add the onion. Saute for about 3 minutes or until onions are translucent. Add garlic and ginger. Cook for 1-2 more minutes until fragrant.
  • Transfer the contents of the pan to your crockpot. Add the dulse, carrots, celery root, cod and broth. Cook on high for 4 hours, or low for 6-8 hours.
  • Uncover crockpot, stir in green onions. Allow to sit for 5 minutes.
  • Divide between serving bowls. Garnish with fresh parsley and enjoy!

Notes

Nutritional information per serving:
Calories: 261
Carbs: 18g
Fibre: 3g
Sugar: 7g
Protein: 25g
Fat: 11g