Nothing beats a tasty brekkie bowl any time of the year – particularly when it’s not only tasty, but will also help you feel energised and ready to start your day. It’s time to ditch the bacon for the brain-boosting impacts of salmon.
And here’s why: ‘Salmon is high in protein, and contains vitamin D, E and a range of B group vitamins and antioxidants. There are few foods that offer so many key nutrients in a single serve, which is why salmon is frequently referred to as ‘brain food’,’ explains nutritionist Susie Burrell.
But salmon’s high levels of omega-3 fatty acids are the real game changer.
‘Salmon is one of the richest sources of omega-3 fats. Over many years, research has shown that individuals who have high levels of omega-3 fatty acids in their blood experience a range of health benefits, including a reduced risk of developing cardiovascular disease and inflammation,’ says Burrell.
Omega-3s have also been shown to be good for your noggin in a plethora of recent research. In a study published in the JAMA Network Open journal, involving over 2000 participants across 11 countries, scientists found that those suffering from anxiety experienced significant improvements in their symptoms when they downed omega-3 polyunsaturated fatty acids (PUFAs), particularly compared to those who skipped their PUFAs. So getting enough fatty fish and high-quality omega-3 supps into your diet is paramount for your body and mental health.
For your omega-3 fix, try this recipe:
Hot smoked salmon breakfast bowl with figs, avocado & poached egg
150g TASSAL Hot Smoked Natural Salmon, skin removed then broken into 3 pieces
1tsp olive oil
100g baby spinach leaves
1 avocado, cut in half, peeled then sliced
2 figs, cut in half
2 eggs, poached
2 tbsp pomegranate seeds
2 tbsp chopped pistachio nuts
A few parsley leaves
6 vine cherry tomatoes
2 tbsp mayonnaise
1 tsp lemon juice
Pinch smoked paprika
1. Place the cherry tomatoes on an oven tray and lightly roast in a preheated 200°C oven for 10-15 minutes or until skins are just beginning to split. Remove them from the oven and set aside. Combine the sauce ingredients together in a small bowl and mix well. Set aside.
2. Heat the oil in a non-stick pan and add the spinach leaves. Toss over heat for 2 minutes to lightly wilt the leaves. Divide wilted leaves between 2 serving bowls. Top with the TASSAL Hot Smoked Salmon, slices of avocado, fig and a poached egg.
3.Finish each bowl with 3 roasted tomatoes, a sprinkle of pomegranate seeds and a few chopped pistachio nuts. Drizzle with sauce and garnish with the parsley leaves.
Optional: serve with sliced sourdough bread.