Eating healthy doesn’t have to be complicated.
This Summer Mackerel Nutritional Salad is not only quick and easy to make, but it’s also packed with health benefits. Mackerel provides a rich source of omega-3 fatty acids, essential for heart and brain health. The fresh green leaves like rocket and mustard add a peppery kick, while the yellow tomatoes and red pepper provide a boost of antioxidants. Chickpeas and brown lentils offer ample fiber, aiding digestion and keeping you full longer. Topped with nutrient-dense pumpkin seeds and nigella seeds, and dressed with olive oil and lime juice, this salad is a delicious and wholesome meal.
Nutrient-Packed Summer Salad with Mackerel and Chickpeas
Ingredients:
Serve 2 people
- Handful Fresh Green Leaves ( picked fresh from the garden )
- 15 leaves Rocket (arugula) or rucolla ( picked fresh from the garden )
- 6 Mustard leaves
- 12 Mangetout ( picked fresh from the garden )
- 2 Yellow tomatoes, halved
- 1 Red pepper, thinly sliced
- 2 tspb Pumpkin seeds
- Handful of Fresh coriander, chopped
- 1 tsp of Nigella seeds
- Mackerel fillets
- 50- 80g of Chickpeas, ( I soaked and cooked a day before but you can use a tinned but rinse them well )
- 80g Brown lentils ( freshly cooked for about 20mins )
- Preseed or Extra Virgin Olive oil
- 1 Fresh squeezed Lime juice
Instructions:
1. Prep the Ingredients:
Wash and dry the fresh green leaves (rocket, mustard leaves, and mangetout). Halve the yellow tomatoes and thinly slice the red pepper. Chop the fresh coriander. Ensure chickpeas and brown lentils are cooked and drained. ( You can also use tin chickpeas and lentils but, I would give them really good rinse and, even cooked them for about 5 minutes first, then cool them down before you serve.
2. Assemble the Salad:
In a large salad bowl, combine the fresh green leaves, yellow tomatoes, red pepper, chickpeas, and brown lentils. Add the mackerel fillets, breaking them into chunks if necessary. Sprinkle the pumpkin seeds, chopped fresh coriander, and nigella seeds over the top.
3. Prepare the Dressing:
In a small bowl, mix together a generous drizzle of olive oil and the juice of a fresh lime. Add himalayan pink salts and fresh ground black pepper for taste.
4. Dress the Salad:
Pour the olive oil and lfresh squeezed lime juice dressing over the salad. Toss gently to ensure everything is well-coated. Serve immediately.
Enjoy this fresh nutritious, delicious, quick-to-make Mackerel Chickpeas Summer Salad!
Remember, eating is not just about nourishing your body; it’s also about engaging your senses and emotions. Eating slowly is crucial—it enhances digestion and allows your body to absorb all the nutrients effectively. When you savor each bite, you truly appreciate the flavors and textures of your food, making the experience more enjoyable. Avoid drinking water while eating as it can dilute digestive juices and hinder the process. Take your time to feel each flavor as it enters your mouth. Eating mindfully enriches your relationship with food, making every meal a delightful sensory experience.
Till soon from healthier, nutritious and easy & home-prep meals.
Julia xx