Smoked Mackerel Breakfast Salad

Fast and easy to prepare, this salad will provide everything one might need for a good start of the day, including plenty of protein.

Fast and easy to prepare, this salad will provide everything one might need for a good start of the day, including plenty of protein.For years our morning meal has contained a single item… a coffee. Well, we both aren’t morning eaters and the very idea of solid foods in the earlier hours of the day just isn’t very appealing to us, normally but things can change… Lately, we have swopped sitting in the office in front of the PC for more physical work like gardening or woodworking. This change has forced us to reevaluate our eating habits. We are now much more inclined to have a proper, high protein breakfast which will keep us going till lunch or maybe dinner time, depending on how busy we are. We have started to experiment with different food combos and this salad is just a perfect result from this experiment. Who would have thought that fish and a white cheese could go so well together? I know it might sound a bit off but don’t diss it before you try it. The smoky taste from the fish rounded out by the creamy white cheese, the mildest hint of mayo zinged to the heavens when a piece of spring onion is bit a truly wondrous combo.

Ingredients:

  • 500g smoked mackerel
  • 150g soft white cheese*
  • 3 eggs
  • 2tbsp mayonnaise
  • Handful of chopped spring onions
  • Fresh cracked black pepper; to taste

*if you are in the UK you could check your local supermarkets’ Foods Of the World fridge section and see if they stock a Polish white cheese called twaróg  – it will work perfectly 🙂

Method:

Put a pan of water and 3 eggs on to boil, when done remove from the heat and allow to cool.

De-bone and flake the fish, then place it in a bowl. With a fork, mash it up a bit to reduce in size any large clumps of fish.

Add the white cheese and mash some more.

Once cooled and peeled, roughly chop the eggs and add to the bowl of fish and cheese. Sprinkle the spring onion over the top, add the mayonnaise and finally crack some black pepper and stir gently till everything is just combined.

Serve as a salad or even as a sandwich filling, it works perfectly both ways. And if you have any leftovers after breakfast time, pop it into the fridge and use as a dip for some crackers come evening time.

Enjoy!

Fast and easy to prepare, this salad will provide everything one might need for a good start of the day, including plenty of protein.

Parragon Book Buddy – Casual Cooking – Go On, It’s Healthy

Parragon Book Buddy – Casual Cooking – Go On, It’s HealthyToday I would love to share with you a new cookbook that I received from Parragon Books – “Go On, It’s Healthy“. This 192 pages cookbook has a wide range of delicious recipes to help you enjoy a wholesome, nutritious diet, every meal of the day. Wake up with a vibrant recipe from Rise & shine! Or knock up a sustaining small meal with Smalls, sides & shares. Whip up a quick and healthy snack with Snack attack, or a nourishing family meal with What’s for dinner? Finally, finish off with a light sweet treat with All things sweet.

“Go On, It’s Healthy” is the perfect cookbook for anyone looking for healthy meal options. In addition to mouth-watering recipes this cookbook also contains a lot of top tips which will help you to determine what a healthy diet really is and how to incorporate it into our everyday life and interesting facts about common ingredients we use in everyday cooking.

I found a section about making healthy swaps particulate helpful – I knew that I can replace golden syrup with honey, but I had no idea that to reduce sugar intake I can also replace them both with a rice malt syrup (it is a fructose-free sweetener made from fermented cooked rice). This is just an example of a clever swap we can make in order to improve our eating habits and take them to a “healthy level”.

We all have different requirements when it comes to our diet. I might want a reduced fat recipe but someone else might be more interested in a reduced sugar or a high fibre meal. “Go On, It’s Healthy” takes this into account; if the recipe falls into one of these five categories:

  • Reduced saturated fat
  • Reduces sugar
  • Reduces calorie
  • High protein
  • High fibre

…it will be clearly marked as such.

Parragon Book Buddy - Casual Cooking – Go On, It’s HealthyThis actually makes your decision about recreating each meal much easier. To add a bit extra, each recipe has a clear count of calories, fat, saturated fat, fibre, carbs, sugar, salt and protein, so if you follow the recipe to the letter, you know exactly what you ate in terms of nutrition value.

I didn’t have the chance to cook anything from my new book as yet but I love the selection of different healthy meals in it. When I do get the time to cook this properly I think I might start with an Indian spiced slaw, followed by the turkey & rainbow chard roll-ups going on to some wholemeal banana flatbreads bites and finishing with what I consider to be a fantastic looking superfood chocolate bark 🙂

Casual Cooking – Go On, It’s Healthy - Indian spiced slawCasual Cooking – Go On, It’s Healthy - turkey & rainbow chard roll-upsCasual Cooking – Go On, It’s Healthy - wholemeal banana flatbreads bitesCasual Cooking – Go On, It’s Healthy - superfood chocolate barkOne thing you can be assured off is that as soon as I have created some of these they will be posted on my blog for you to read about and maybe if you’re tempted you will cook them too.

…Yummmm, I am basically drooling already.

Do you have any top tips when it comes to healthy cooking?

Do you use any clever ingredient swaps to help assure you and your family are getting all the necessary nutrition they need and deserve?

Parragon Book Buddy – Casual Cooking - Go On, It’s Healthy***
Casual Cooking – Go On, It’s Healthy
ISBN 978-1-4723-8487-4
Published by Parragon Books Ltd in 2015
Part of Love Food
Number of pages: 192
RRP: £9.99
Paperback; perfect bound

*I received this book for free from Parragon as a part of my Book Buddy pack.
**All pictures in this post are from “Casual Cooking – Go On, It’s Healthy” cookbook.