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.
