Gourmet Pate Recipe

You would be right in thinking I am a little bit of a fish freak.

 Yep- I was a polar bear in my former life.

 But I just love the stuff and I guess I am lucky that fish and seafood in general are nutritional powerhouses. Even if they weren’t, I would still eat them for no other reason than pure happiness.

There are a few minerals, fats and amino acids that our body just doesn’t make on its own.

Omega 3’s are one of them.

Which is why it is vital that people actively choose foods that are essential for development and ulitmate nourishment.

 Going through the scant shelves of a boutique deli recently, I was trying to find the perfect dip accompaniment for my crudités. (As you do)

I am often left searching for that perfect ‘convenience’ food and left without hope when I realise that half the ingredients on the list are just too suspect for my liking. It is an annoying habit of mine, if I am not fully aware of a component/additive I hesitate to purchase.

 The search for aforementioned dip, proved futile when I decided that my hope in finding a dip sans canola oil or sunflower oil was null and void.

 Is it that hard to use a nice nousihing oil, or am I only going to be able to buy PUFA (Omega 6) bombs every time I buy ANYTHING in a package?

Then there are the additives. Dubious delights of corn fillers, xantham gums and potassium sorbates.

What if I just want to eat food?


 Once again, I was left to fend for myself.

But as we know, necessity is the mother of invention and I have happened upon a very easy, very tasty dip that can be transported to work or a lazy Sunday BBQ and met with praise on your professionalism.

‘Oh this pate, oh yes I slaved over it for hours, do you know how long pate takes to make?’

 And with that being said, I bring to you, the easiest, tastiest and potentially trendiest Smoked Trout Pate.

 Ingredients:

 1. Smoked Ocean Trout Fillet, skin and bones removed.

2.Half a tub of Quark, good quality Cottage Cheese, Cream Cheese or strained Natural Yoghurt (I tend to eyeball things. I would say this is about 300g)

3. Squeeze of Lemon Juice

4. Teaspoon of Horseradish (if you have it…not necessary but a great kick!)

Method:

 Whizz all the ingredients in a blender and pop on a serving platter with a dollop of dill.
Serve with veggie crudités.

(Terribly arduous I know)

 Done.

 Eat.

 Enjoy.

Feel free to use a tin of salmon or tuna if time isn’t on your side and you only have a supermarket to run to!

Happy Friday and get blending!

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Why My SUPERFOOD COSTS LESS THAN A CENT…

It is so easy to get carried away with ‘Superfoods’.

Yeah- I here ya on the greens powder front. Things like Vital Greens or any of those nutrient dense Chlorophyll rich greens powders are awesome, particularly when you are travelling and know you aren’t going to be eating your usual array of veggies. And yes, I use them.

But- if you are on a tight budget- most of these ‘mass marketed’ super foods are not super necessary.

Particularly when the most humble ingredient is the most potent!

My superfoods are found in my spice rack – not the Amazon. Lined up in a perfect alphabetic row, I get to pick and mix which nutritional powerhouse I am using for the day.

With all my spices I try to buy the whole form of the spice, not the powder.

Spices contain delicate oils in them that can quickly deteriorate once ground to a fine powder. Buying the spice pre ground in a plastic packet that has been sitting in your supermarket for who knows how long is a sure fire why to ingest rancid oils and funny tasting food!

Finally I almost always buy the organic version, or source a quality company.

Buying fresh good quality spices is not a cost commitment and the taste difference is phenomenal! 

My favorite spice, whose nutrient density is astounding, is the humble clove.

Cloves are:

–       The highest-ranking food on the ORAC scale, (used to assess the antioxidant content of food)

To put clove’s nutrient density into perspective, blueberries have an ORAC score of 2,400 whereas cloves have an ORAC score of 10 million.(And the much hyped Goji a mere 23,000) That means that a 15ml bottle of Oil of Clove has the same amount of antioxidants as 150 litres of blueberry juice. That’s a lot of berries.

–       A source of Omega 3 Fats. While only containing a minimal amount…every little bit counts to our body.

–       A fabulous source of Manganese- a trace mineral heavily involved in normal brain function

–       In its pure oil state (eugenol extract) clove has been used in dentistry as an anesthetic and anti-bacterial. Hence when I feel a sore throat coming on I gargle/swallow oil of clove and BAM potential cold is gone. (No jokes…this and Elderflower extract – but I digress)

So as you can see, spices are far more ‘super’ than your dehydrated ‘health food’ powder and the advantages of applying and eating clove and its essential oil are far bigger than most ‘health food marketers’ would have you believe.

Plus- I feel a massive sense of honor using age old ‘remedies’ to heal and nourish my body from the inside out.

 

As an aside, how do you think you might incorporate some spice into your life? 😉

I tend to add my cloves to my blender and whiz them up before putting the rest of my smoothie ingredients in. 

5 Reasons You SHOULD eat SARDINES…and why a sardine isn’t a sardine….

Image Source: LocalLemons.com

There is a funny little quote I came across from an 1984 issue of the U.S Town & Country magazine called “The Unsung Sardine”. The author, James Villas, harped on about the wonders of the tiny fish, stating that “ounce for ounce, sardines provide more calcium and phosphorus than milk, more protein than steak, more potassium than bananas, and more iron than cooked spinach.”

So let’s set the record straight.

The sardines you see being sold for 0.95c a can at your supermarket aren’t sardines!

In fact. A sardine isn’t really a species of fish!

WHAT!?

It is merely a term to describe a small version of the herring family.

So those oil slicked, overly fishy ‘sardines’ you are thinking of are more than likely a small oily fish.

But not a sardine.

A TRUE sardine will come from the pure Mediterranean waters (hence the name sardine after the island Sardinia).

And a GOOD sardine will be processed not long after being caught and won’t have that ‘odor’ so prevalent in most canned sardines that have been frozen before the tinning process has begun.

So as you can see, being relegated to the office storeroom to eat my sardine lunch is a sign of ignorance. Clearly these folks haven’t ever supped on the wonder that is a sardine. And boy, are they missing out!

WHY?

  1. They are a phenomenal source of omega 3’s. With the nutrient content of sardines including additional vitamin D, selenium and protein than your average fish oil tablet- I would say your money is far better spent investing in a tin of sardines over a pill, whose precious oils are probably rancid by the time it hits the shelf.  With oxidised fats being pro rather than anti- inflammatory, you are shooting yourself in the foot if you are taking an inferior fish supplement.
  2. They are sustainable. If you are worried about which fish to choose, check out this place. If you have a look at which canned seafood is the best choice, there are only two! Sardines and Salmon.
  3. They have little bones in them FILLED WITH CALCIUM, which you smash up and disintegrate and EAT. I once had a friend try to ‘debone’ a tinned sardine fillet only to cry out in frustration that they kept disappearing! Yep. They are fragile; you won’t taste them and are a true Superfood. (None of this dehydrated berry stuff
  4. FAST FOOD! They are ridiculously transportable and the best ‘on the go’ food I can think of. Particularly if you buy a good quality BPA FREE tinned variety in a yummy sauce or E.V.O.O. All you need is a lunchbox of salad/veggie assortments and ‘e presto’ whack open a tin, pour out the contents and you have your protein and dressing in one. Delish
  5. Consider them a ‘multivitamin’ containing, iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as the full gamut of B vitamins.

And finally…they are delicious.

SO. Before you turn your nose up at the humble ‘herring’, why not track down a true sardine and taste the difference for yourself.

Is Red Meat Bad for YOU?

Image via themainmeal.com.au

Let me prelude this by saying that I have no interest in slaying vegetarians; particularly if you choose to abstain from meat for compassionate reasons.

This article is geared more towards the ‘health conscious’ seeker who feels compelled to remove red meat from their diet in an attempt to ‘be healthy’. Moreover, if you fear that red meat is bad for your health, read on, most of the research regarding red meat consumption highlights nothing.

Ok ok, so this study published by the Harvard School of Public Health that associated red meat to higher rates of mortality did come out earlier this year BUT I still get girls, guiltily telling me how they ate a steak/lamb chop as if it were a whole bar of chocolate.

If you take a superficial glance at the research, then the evidence does really suggest that eating a lot of red meat isn’t exactly going to help with longevity. The study that examined 37,000 men and 83,000 women demonstrated that those with higher red meat consumption had a higher rate of heart disease, certain cancers and type 2 diabetes.

BUT before you opt to boycott your local butcher HOLD UP!

If you take a closer look at what WASN’T published in the mainstream media you are in for a reality check.

Let’s see how the researchers tested for the ‘dangers’ of meat.

Through complex lab work?

I think not.

Rather it was

.. a survey.

While I love a good survey I also know that they can not possibly come to a decisive conclusion in regards to red meat and bad health.

Guilt by association maybe.

Now if we take a look at another fair observation from one of the researchers in which;

 “….a higher red meat intake was associated with a higher intake of total energy but lower intakes of whole grains, fruits, and vegetables.”

Perhaps we can see another major flaw in the ‘red meat is bad’ theory. For me, this doesn’t highlight the dangers of meat, rather the potential that the lack of other vital nutrients in their diet were at play in their negative health.

Further to the point. Was all the red meat clumped together in one category?

Pasture raised, organic meat or a fast food hamburger patty?

The quality of each product and its nutritional makeup renders the two food items completely incomparable.

As one of my FAVOURITE nutrition researchers, Alan Aragon, stated

“This whole idea of pointing the finger at a single dietary culprit in the development of a multifactorial outcome is hilariously preposterous. People who eat a lot of red meat regularly, he explains, tend to have unhealthy habits—smoking, drinking, less exercise—have higher BMIs, and eat fewer disease-protective fruits, vegetables, and whole grains.”

What to take from the study:

You can choose whether or not to eat red meat.

Personally, if it makes you feel nourished, then eat it.

But don’t let this study make you think that red meat is dangerous.

Variety is key. Too much of anything is bad.

Move around, eat the veggies and fruit you digest with ease and get a good night sleep!

(Oh and be happy…)

Health to Glow- Episode 14…SALT and why it isn’t bad.

This week..salt….that delectably ‘sinful’ ingredient that is supposed to be a cardiac nightmare..

I have written about the topic before….

AND…moving on from the health aspect…

salt tastes good!

As an ingredient in dishes, salt has two vital roles. First, it diminishes the bitterness of dishes (hello rocket/dandelion and other leafy greens). Secondly, through stamping out any bitter notes of your dish, salt will encourage the taste and smell of your meal to  shine on.

Making for one delectable dish..

And as an aside and of some/lots of interest…

…which for stress heads is a plus…

and for girls desperate to start reducing that puffy, swollen look often apparent in the abdomen, this is another factor to consider. High cortisol levels generally make themselves known through stomach fat. Urgh!

But..as usual I digress..

Watch the vid and see what salt Mel and I choose to use..

..and please don’t pursue the usual salt suspects..live a little and buy good quality salt with added mineral content!