nutrition, Recipes, well-being

Salmon on rye with avocado smash

Salmon on rye with avocado smash

This is not so much a recipe as it is inspiration for a simple meal that can be thrown together in minutes for breakfast or lunch, which is great when we have busy lives! It is also a quick way to get some healthy fats including omega 3 into your diet. This is all good for a healthy brain & healthy body. And, yes, the right types of fats are actually good for us even though many of us have learnt to avoid ALL fats!!

In fact our bodies need some dietary fat, but replacing saturated fats with monounsaturated fats may help lower your blood pressure, according to the February 2006 issue of the “American Journal of Clinical Nutrition.” Although avocados have fat, the great thing is that it is mainly monounsaturated fat. Furthermore, avocados are a good source of potassium and most of us could do with boosting this in our diets. Getting enough potassium helps regulate our heart beat, keeps muscles and nerves working, and helps lower blood pressure. So in a way potassium counterbalances sodium’s tendency to increase blood pressure. Also, we get a good amount of fibre from avocados, which is boosted even further by the fibre from the rye in the crisp breads that are part of this simple lunch!

Salmon provides us with a high quantity of polyunsaturated fats of which Omega-3s are the main players. Oily fish supply the body with components that form the structures of cell membranes. DHA and EPA are present in fish & supplements with fish and krill oil (also in vegan marine algae based supplements). Unfortunately our bodies are only able to make very limited amounts of essential EPA and DHA. DHA, in particular, is especially high in the retina, brain, and sperm. Therefore, consuming EPA and DHA directly from foods and/or dietary supplements is the easiest way to increase levels of these essential fatty acids in the body. The ALA type of Omega-3 can be found in i.e. flaxseed, chia seeds and walnuts, but this type of Omega-3 is not utilised quite as efficiently by the body, but of course they are still very good for us. By the way, avocados also contain a little ALA!!

All you need is:

  • fresh wild or organic (if possible) cold smoked salmon
  • rye crisp breads like Ryvita or Finn Crisps (Finnish – näkkileipä or hapankorppu)
  • ripe avocado
  • lemon/lime
  • dill and salt & pepper

I roughly smash the avocado with a fork, squeeze in lemon and add a couple of twists from the pepper & salt mills. Then just top the crisp bread with the avocado smash, slivers of salmon and sprinkle with chopped dill. Enjoy immediately or the bread will lose its crispiness – simple and satisfying!!

You can read more about Omega-3s on the National Institute of Health (USA) website.

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