Salmon is one of the most nutritious types of fish to add to your diet. It supplies iron, zinc, niacin, vitamin B6 and vitamin B12, in addition to a whole host of other nutrients you need for good health. As you may all know, salmon contains a specific type of unsaturated fat called omega-3 fatty acids which helps lower your risk of dying from heart disease. Choosing salmon over red meat can help lower your cholesterol because salmon is much lower in saturated fat than beef, pork and some cuts of poultry.
There are many ways you can serve your salmon. With just a hint of seasoning, the amateur cook can make salmon taste delicious. That said, salmon fillets are traditionally prepared with dill. You can’t go wrong by baking your salmon fillet(s) in a heated oven then dressing them with a dollop of creamy lemon and dill yoghurt sauce.
(1 fillet palm size ~ serves one)
- 1 salmon fillet (~4 ounce)
- 1/2 tablespoon olive oil
- 1/2 tablespoon of fresh chopped dill weed
- 1/2 teaspoon of grated lemon zest
- 1/2 tablespoon of freshly squeezed lemon juice
- 1/4 teaspoon garlic powder
- 1/2 tablespoon honey
- Pinch of cracked black pepper and salt
- 1 tablespoon of greek yoghurt
- 1/2 tablespoon of fresh chopped dill weed
- 1/4 teaspoon grated lemon zest
- 1/2 teaspoon of freshly squeezed lemon juice
1) Preheat oven to 200 degrees celsius. Line roasting tray with parchment paper. Marinade salmon all over with the marinade ingredients for 10-20 minutes.
2) Remove salmon from marinade and place on roasting tray. Shove in the oven and roast for ~15 minutes until skin changes colour and flakes easily with a fork.
3) In the meantime, make the yoghurt-dill sauce by mixing together all the sauce ingredients.
4) Remove salmon from oven and spoon over a dollop of the yoghurt sauce to serve.
Banana bread has always been a favourite treat of mine. To lower the overall fat content, I lessened the amount of butter and substituted greek yoghurt instead. Given the natural sweetness of ripe bananas, I also reduced the amount of sugar required. I also added a slight twist by infusing some lavender into the batter. How’s that for something more unusual?
INGREDIENTS (makes one loaf):
- 2 cups plain flour, sifted
- 90g butter
- 1/2 cup sugar
- 1 teaspoon of salt
- 1 teaspoon baking soda
- 6 ounces (170g) of Greek yoghurt
- 2 eggs, room temperature
- 3 ripe bananas
- 2 tablespoons lavender
- 1 teaspoon vanilla essence
1) Preheat oven to 170 degrees celsius. Line a loaf pan with parchment paper.
2) Cook lavender in a saucepan on high heat for a minute until scent is released. Turn heat down to medium and add butter. Mix slowly until all melted, making sure not to burn the butter. Pour content through sieve, reserving 1//2 teaspoon of lavender. You now have your infused lavender butter.
3) In a mixing bowl, add flour, salt, sugar, and baking soda.
4) Mash bananas using a fork or masher.
5) In a separate bowl, mix eggs, vanilla essence and yoghurt. Pour in the infused butter. Fold in the ripe bananas and 1/2 teaspoon of cooked lavender. Gradually fold in the flour mixture from the other bowl until all combined throughly.
6) Pour contents into lined loaf pan and bake in oven for 45-50 minutes until golden brown and skewer comes out clean.
7) Let it cool before slicing. Serve while fresh.
Decided to add another pancake recipe to my rather paltry breakfast collection on Kitchenmess. To amp up the fibre content of the pancakes, this time round I decided to inject some “oat goodness” to the wholewheat batter. To further boost the “health appeal” of these pancakes, I added some greek yoghurt into the batter and some baking powder to give the pancakes more “fluff”.
As for the syrup, I went a bit experimental by simmering the blueberries with maple syrup in an attempt to make my own home made blueberry compote. No rocket science here but these pancakes are not only healthy, but they also taste superb. For those of you who have kids, it’s definitely something you can feed your kids on without the associated guilt factor.
For pancakes (serves 1 – makes 3 medium sized pancakes):
- 1/3 cup wholewheat flour
- 1/4 cup rolled oats
- 1 cup full-cream/2% reduced fat milk
- 1/2 teaspoon baking powder
- 1/4 teaspoon vanilla essence
- 2 tablespoons of yoghurt
- Butter, for frying pancakes
For blueberry compote:
- 1/2 cup of blueberries
- 2 tablespoons of maple syrup
- 1 tablespoon of water
1) Make blueberry compote. Heat a saucepan over low-medium heat. Chuck in the blueberries and add maple syrup and water. Bring to a boil then reduce heat to a low simmer for 5 minutes. Keep warm.
2) Make pancakes. Mix all the dry ingredients together in a bowl. Pour in milk and 1/4 teaspoon of vanilla essence. Whisk together until well combined.
3) Heat a non-stick skillet over medium heat. Add a small pinch of butter. Once melted, add a ladleful of pancake batter and cook on low heat. Flip when bubbles start to rise to top and continue to cook until batter cooks all the way through. Repeat process for remaining batter.
4) Plate the pancakes then pour the blueberry compote on top of the stack.
5) Now it’s time to serve your fluffy pancakes! Enjoy 🙂