Get Fit for fertility…… Salmon, Cod and Sweet Potato Fishcakes


Sue Bedford (MSc Nutritional Therapy)

Why not make some homemade fishcakes to enjoy and top up on an array of fertility-friendly nutrients at the same time?

Nutritionally sweet potatoes are a super impressive vegetable and contain many fertility-friendly nutrients. Classed as one of your 5 plus a day, they provide a good amount of fibre, potassium, selenium, calcium, protein, iron, sodium, water, iron, magnesium, and zinc. Their bright colour gives away the fact that they are packed full of beta-carotene and provide a high level of antioxidants. Sweet potatoes have a relatively low glycaemic index number, meaning that their carbohydrate is released more slowly into the bloodstream.

Salmon is a great source of omega-3. We cannot make omega-3 fatty acids in the body (EPA & DHA), instead, we need to obtain them through our diet. They are so important in our bodies for a variety of reasons including brain health (to help in the prevention of memory loss and Alzheimer’s disease), cell membranes, skin, hair, preventing fatigue, fertility, during menopause to name a few! The problem is that due to the western diet, many people are very deficient. The ratio of omega 3:6 should be roughly 1:1 but due to fast food, ready meals, lack of wholefoods, and fresh fruit and vegetables- the dominance of omega 6 to 3 is between 10:1 to 25:1. This imbalance is leading to inflammation and associated diseases.

Salmon, Cod, and Sweet potato Fishcakes (makes around 10 medium fish cakes)

Ingredients:

• 2 large sweet potato

• 240g salmon fillets

• 200g cod fillet

• 1 tablespoon olive oil

• 1 clove garlic, chopped

• 1 small onion, finely chopped

• 1 spring onion, chopped

• 2 tablespoons fresh parsley and coriander, chopped

• 2 organic eggs

• 1 heaped tablespoon of corn flour

How to make:

Bring a large pot of water to a boil. Peel the sweet potatoes, chop them up, and add them to the pan, then cover and cook until the potatoes are soft.  This will take around 20 minutes.

Mash with a little milk and butter and set aside. Meanwhile, heat the olive oil in a frying pan and gently cook the garlic and onions. After about a minute or two, add the fish fillets and cook well. Separate the fish into smaller bits using a fork.

Add the spring onions and cook for a further minute. Whilst the fish is cooling, crack the eggs into a bowl and mix using a fork. Pour the egg mix into the mash and combine with chopped fresh herbs. Shape into balls and flatten.  Dust the cakes lightly in cornflour and gently cook in a frying pan on both sides for a few minutes.

Enjoy with plenty of green leafy vegetables or a large avocado salad.





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