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SALMON: LET ME COUNT THE WAYS, AND THE EASIEST AFTER-WORK SALMON SALAD

May 30, 2015 1 Comment

susans-salmon-salad

If someone says ‘brain food’ what’s the first thing you think of? My guess is that it’s going to be fish – and probably oily fish. And if it’s oily fish, it’s got to be salmon. It’s become synonymous with healthy eating in recent decades. And it’s not just the brain that salmon can help. The trend for eating more oily fish started in the 1970s when researchers in Greenland realised that the Eskimos (who eat tons of oily fish) had a very low instance of heart disease. Subsequently, consumption of oily fish has been linked to lower risk of many cancers, asthma, diabetes, high blood pressure, macular degeneration, MS and rheumatoid arthritis. It’s not surprising that salmon has overtaken cod to be Britain’s most popular fish, is it?

Here’s the science: the brain is 60% fatty acid – made up of docosahexaenoic acid (DHA) and eicosapentanoic acid (EPA)  aka omega-3 fats. These essential fatty acids coat our brain cells, protecting them from injury and inflammation. As we age, the supply of DHA and EPA we were born with declines, leaving us vulnerable to memory loss, mood disorders, cognitive decline, reduced brain volume and Alzheimer’s disease. The body can’t manufacture these fats by itself, so they have to come from food sources. One of the richest sources of both these fats is salmon.

A study published last week by the University of Illinois shows that older adults at risk of late-onset Alzheimer’s disease (ie those with the APOe4 gene)   who consumed more omega-3 fatty acids had better cognitive flexibility — the ability to efficiently switch between tasks. “Recent research suggests that there is a critical link between nutritional deficiencies and the incidence of both cognitive impairment and degenerative neurological disorders, such as Alzheimer’s disease,” said Professor Aron Barbey, who led the study “Our findings add to the evidence that optimal nutrition helps preserve cognitive function, slow the progression of aging and reduce the incidence of debilitating diseases in healthy aging populations.” Which is what the Kale & Cocoa ‘Eat Well Age Well’ philosophy is all about, of course.

There’s no need to go overboard on salmon – one or two portions a week is all we need. There are plant-based sources of EPA and DHA  too, particularly walnuts and flaxseeds. And for all salmon’s apparent health benefits,  some argue we shouldn’t be eating it at all – wild fish stocks are at risk, and farmed salmon poses a whole other set of problems. If you really want to drill down on the arguments against farmed salmon, this PETA article is pretty graphic: http://www.peta.org/living/food/top-10-reasons-eat-salmon/ and headlines like these http://www.telegraph.co.uk/news/health/news/11095351/Farmed-salmon-has-more-fat-than-pizza.html are likely to put you off too. Farmed salmon certainly contains more saturated fat than wild, but I found this article helpful in deciding whether I should really be eating farmed or wild salmon http://authoritynutrition.com/wild-vs-farmed-salmon/. The Marine Stewardship Council seems to certify both wild and farmed salmon (CHECK) and I try to eat both. I’ll buy wild salmon when it’s on offer, and organic farmed salmon if I can. I know neither are cheap, but I rarely eat meat so splashing out on fish seems OK. And I do love it, which helps. Despite salmon’s ubiquity these days, it always feels luxurious.

This recipe is super-speedy, more of a compilation job than a recipe really. I can get all the ingredients on my way home from work and put it together in minutes. It’s light and summery, but filling enough to be a main meal. I served this to last-minute guests during the week, with the freekah salad Annabel posted on the blog a few weeks ago, and it was a hit.

AFTER-WORK SALMON SALAD WITH HORSERADISH AND YOGHURT DRESSING (serves 4)

  • 400g cooked salmon (kiln roasted has more flavour than poached)
  • 400g tin of chickpeas, drained and rinsed
  • 1 bag rocket leaves (or a mix of rocket and watercress)
  • 1 ripe avocado, chopped (optional)
FOR THE DRESSING:
  • 4 tbs plain yoghurt
  • 2 tsp horseradish sauce (or to taste – every brand seems to vary wildly in potency)
  • 2 tsp lemon juice
  • 2 tsp wholegrain mustard
  • 1 tsp finely chopped dill (optional)

Whisk together the dressing ingredients and season well. Dump the salad leaves in a wide, shallow bowl, add chickpeas (and avocado if using) and flake the salmon fillets over the top. Drizzle over the dressing and serve any extra on the side. A few toasted walnuts on top are a nice addition if you really want to ramp up the Omega-3!

Susan

  • Meal Types: Dinner, Family, Soups and Salads
  • Conditions: Brain and Dementia, Cancer, general, Heart, High blood pressure
  • Ingredients: Pulses, Salmon, Yoghurt
« WHY CARING FOR OTHERS (AND RED CABBAGE) COULD PROLONG YOUR LIFE
IS THE REDUCED CALORIE DIET DEAD? KALE CAESAR SALAD »

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    April 11, 2021 at 3:19 pm

    […] are an inexpensive age-well superfood. Check out these recipes on the blog for SMASH fish – salmon, mackerel, anchovies,sardines, […]

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Welcome to The Age-Well Project

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Everything we’ve learnt about ageing well points Everything we’ve learnt about ageing well points to a time (for women at least) in their mid-60s when the chronic conditions of ageing, like diabetes, heart disease and dementia, are - statistically - more likely to kick in. 

And we know that our reproductive hormones do so much more than prepare us to have periods and babies, we have receptors for them throughout our bodies and brains. 

Oestrogen, in particular, helps keep bones strong, blood vessels flexible, brains firing and inflammation levels low. Essentially, it wraps us up in a cosy protective cloak to keep us safe and healthy while we're able to reproduce, but once the eggs have run out - we're on our own! 

Between the average age of menopause at 51, and that time in our 60s when the chronic conditions of ageing are more likely to kick in, we have a decade or so in which it’s vital to focus on our health.

And how to do that? It’s on the blog - link in bio

#longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #menopause #menopausehealth #postmenopause #postmenopausefitness #postmenopausal #oestrogen #hormonalhealth
If you’re lucky enough to have good metabolic he If you’re lucky enough to have good metabolic health you might want to thank your Mum today. Recent studies have found that women who move around during their reproductive years and during pregnancy and then breastfeed for a bit pass on a compound in their milk called 3SL which provides lifelong protection against poor metabolic health. The offspring of moving, breastfeeding Mums appear to have a lower lifetime risk of heart disease, type 2 diabetes and other chronic metabolic disease. Even gentle strolling during pregnancy and while nursing can produce this compound. So today we thank our Mums for that - as well as everything else.  Susan’s mum in the hat. Annabel’s mum in the pony tail. 

#mothersday #mothers #move #agewell #goodhealth #longevitylifestyle #longevity #walk
There’s been lots of good news for walkers recen There’s been lots of good news for walkers recently. A study published last month found that over-60s who walked between 6000 and 9000 steps a day cut their risk of heart disease (including strokes and heart attacks) by 40-50 percent, when compared to a more typical 2000 steps a day. In fact this study found that for every additional 1000 steps walked, the risk fell still further. 

How far are you walking to age well? Let us know in the comments and there’s more on the power of walking on the blog - link in bio

#longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #walking #womenwhowalk #womenwhohike #reversewalking #backwardswalking #walkingbackwards
A big hug from us to you to mark International Wom A big hug from us to you to mark International Women’s Day! 

The campaign this year reminds us to embrace equity as a way to recognise that each of us has different circumstances, and we need different resources and opportunities to reach an equal outcome. Of course, this is as vital in ageing and health outcomes as in every other field.  

So we’re embracing our age and hoping to grow older in a more equitable society ❤️

#internationalwomensday #embraceequity #embracequity2023 ##longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #iwd2023 #madformidlife
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If you’re not sure how to start or are worried about looking silly (we were) - there are lots of tips on the blog, link in bio. 

If you’re a backwards walker, let us know in comments below! 

If you’re planning to start, save this post for when you’re ready for some reverse walking 

#longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #walking #womenwhowalk #womenwhohike #reversewalking #backwardswalking #walkingbackwards
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