Low FODMAP Dill and Chive Salmon Patties, with a Dill and Caper Sauce

/ Rachel Eagleton, clinical nutritionist/
Low FODMAP Dill and Chive Salmon Patties, with a Dill and Caper Sauce

This healthy recipe for dill and chive salmon patties is low FODMAP, gluten-free and dairy-free. It's a great way to add omega-3s and calcium to your day.

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Can the Mediterranean diet provide protection against dementia?

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Can the Mediterranean diet provide protection against dementia?

If you’re anything like me, the word ‘dementia’ fills you with fear. I want to spend my retirement years travelling and playing with my grandchildren.  Not relying on someone to take care of me.

Like me, you probably think that there’s nothing you can do to protect yourself from dementia.  That is, until I read some promising new research suggesting the Mediterranean diet may help delay dementia by up to 5 years.

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5 make-ahead vegetarian and pescatarian dinners

/ Rachel Eagleton, clinical nutritionist/
5 make-ahead vegetarian and pescatarian dinners

Busy? In a rush? Know that you should be eating more veggies and fish but not sure where to start? If you’re flying in the door after a busy day and need something easy to get on the table that’s healthy and tasty for your family here is a round up of my favourite vegetarian and pescatarian meals.

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Why you should swap your lunchtime tinned tuna for tinned salmon

/ Rachel Eagleton, clinical nutritionist/
Why you should swap your lunchtime tinned tuna for tinned salmon

A tin of tuna is a popular lunch choice as it is a good source of protein, cheap and shelf stable.  A lot of people eat tuna for lunch assuming they are getting a serve of omega 3s – essential fatty acids. However tinned tuna is very low in omega3s - tinned salmon or sardines provide much more.

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Nicoise salad

/ Rachel Eagleton, nutritionist/
Nicoise salad

Create this delicious classic french salad with loads of veggies and heart healthy tuna and eggs for a hot summer night to transport you to the south of France.

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Salmon Burgers

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With the arrival of spring in Sydney I've been looking for a new way of including fish in our meals. Salmon is a fantastic source of omega-3 fatty acids which are inti-inflammatory and extremely beneficial to your health - they can help lower cholesterol, reduce high blood pressure,  and may reduce symptoms of arthritis and depression.  Omega-3s are essential fats that must be obtained from our diet. These burgers are an excellent source of quality protein that can help build and repair lean muscle.

I modified a Teresa Cutter recipe here and it was a huge hit with the family.

salmon burgers

INGREDIENTS

  • 2 slices stale bread (preferably wholegrain)(gluten free if needed)
  • zest of 2 lemons and juice of 1/2 lemon
  • small bunch parsley
  • 2-4 spring onions
  • 600g salmon fillets, bones and skin removed
  • 1 egg
  • olive oil for shallow frying

METHOD

  1. In a food processor pulse bread, zest of one lemon, 1/3 bunch parsley.  Tip into wide, shallow bowl
  2. Add remaining lemon zest and parsley and spring onions to food processor, pulse.  Add salmon fillets and pulse again (so you have a chopped texture not a paste).  Add egg and lemon juice and briefly pulse again until just combined.  Season with salt and pepper
  3. Divide into 8 portions and form into burgers
  4. Roll burgers in herbed breadcrumbs and place in fridge for 20 minutes to firm up
  5. Heat fry pan to a low - medium heat and cook in a little olive oil for  4-5 minutes on each side until golden outside and just a little pink in the middle

I serve the burgers on a bun for the kids and "naked" for me.  I like to serve along roast sweet potato and carrot wedges (cook at 200 C for 40 minutes, drizzled with evoo) and a big green salad.