With heart health so important for women, registered nutritionist and Healthista Food Fixer blogger Robert Hobson has come up with a recipe that can help promote the wellness of yours
If ever their was a dish designed to promote heart health this is it.
In the UK, heart disease is still the leading cause of premature death for women and frustratingly the risk is easily reduced by making changes to your lifestyle such as adopting a healthy balanced diet and becoming more active (often easier said than done). This is really important for women during menopause as they lose the protective effects of oestrogen and their risk of heart disease increases to become closely equated to men of a similar age.
Omega 3 fatty acids found in oily fish such as salmon (as well as tuna, trout, herring and sardines) play a key role in maintaining a healthy heart and must be obtained from the diet. Yet in the UK only a third of us choose to regularly eat them. If you don’t eat fish then you can still glean some of these healthy fats from oils such as flax seed, chia seed and rapeseed as well as dark green veggies (Brussels sprouts, kale, spinach) and walnuts. You can also boost your intake with a supplement containing the fatty acids EPA and DHA (such as Healthspan Omega 3 1000mg £12.95).
Beetroot is a great source of the micronutrients potassium and folate, both of which contribute to a healthy circulatory system. Potassium is related to maintaining healthy blood pressure and folate breaks down homocysteine levels in the body – excess of which has been associated with increased risk of coronary heart disease.
The salmon in this dish also contributes to 60 per cent of the RDA for selenium, one of the many powerful antioxidants required to help protect the body from excess free radicals that can fuel the damage done to the heart. In the UK many of us fail to get enough selenium in our diets although the implications of this are yet to be fully investigated.
Miso is a rich source of soy isoflavones (compound found in plants) that is often associated with helping to balance hormones during the menopause. It has also been shown to help reduce ‘bad’ cholesterol as has fibre in the diet, a generous dose of which is gained from this dish if you choose to add wholegrain rice.
Not bad for such a small plate of food!
Miso salmon and beetroot
330 cal per serving
Also rich in omega 3, potassium, selenium, folate, and vitamins D, B6 and B12
For the salmon
For the beetroot
4 beetroots, scrubbed, topped and tailed
1 tsp extra virgin olive oil
1/2 lemon, juiced
handful of coriander, chopped
1. Heat the oven to 200C
2. Prepare the marinade for the salmon by combining the miso paste, sugar, mirin and white wine in a bowl
3. Add the salmon and coat well then refrigerate for 30 minutes
2. Cut each beetroot in to 6 pieces and place on a small baking tray
3. Rub the oil over the beetroot and season with a little salt
4. Bake in the oven for about 20 minutes (it should still have a nice bite to it)
5. After 30 minutes, remove the salmon from the fridge and place each piece on a small baking tray
6. Roughly wipe off the marinade using the knife or piece of kitchen paper
7. Place the salmon in the oven for 10-15 minutes
8. Remove the beetroot from the oven once cooked and immediately squeeze over the lemon juice and sprinkle with chopped coriander
9. Remove the salmon from the oven, it should have taken on a dark brown colour as the marinade caramelises on the salmon
10 Serve the salmon with a big squeeze of lime juice, sliced chillies, spring onion and beetroot
If you would like to add carbohydrate to your meal, why not try red rice as an alternative (seen below)
Nutritionist Rob Hobson runs consultancies RHNutrition and HOPE (Helping Older People to Eat Well) and has built a reputation as a trustworthy and inspirational source of information working for the NHS, private clients and leading food and nutrition companies including supplements provider Healthspan. An obsessed foodie and skilled cook, Rob regularly cooks for celebrity clients and contributes to national press including Stella, Daily Mail, Grazia, Harpers Bazaar, Runners Fitness, Healthy magazine and Women’s Health
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