Mindful eating with a yummy fish red curry

As many of you may know this month is heart awareness month. It is not often that we take time to stop and think about the health of our hearts. I think we often take it for granted that it never skips a beat and does so without us even checking in to regulate it. Our body is a miracle.

That's certainly something to think about and appreciate the next time you find yourself giving your body criticism about its shape and size. Not only does the way we eat directly impact our health, but it impacts our planet.

Exercising an educated choice as a consumer allows you to prioritize and equally choose both your health and the health of the planet at the same time.

The reality is, these two aspects are oftentimes overlooked as being separate, but they are inexorably linked.

A healthy, sustainable planet means food security, water, biodiversity, environmental stasis, and abundance.

If every person made a small change to their protein choices, we could be looking at a very different picture in the years to come.

From global warming to food security and personal health.

When the Marine Stewardship Council contacted me to share with you the importance of not only looking after our hearts but our precious earth and doing so through a balanced healthy diet that includes sustainable seafood, I knew that this was something that I wanted to share with you.

From a health perspective, fish is the obvious choice. High in Omega 3's, vitamin D, and iodine it reduces the risks of high blood pressure, heart disease, stroke, type 2 diabetes, Alzheimer's disease, rheumatoid arthritis, to name a few. The list seems endless.

From an environmental perspective; sustainably sourced fish has the lowest carbon footprint of all the proteins and the benefits of MSC seafood ensure well-managed fisheries with minimal impact on the bigger ecosystem, ensuring the supply is met on healthy fish stocks within sustainable limits. This ensures the survival of our oceans for future generations AND supports livelihoods that depend on our oceans.

Mass Feedlots and the volume of deforestation to meet consumer demand for the land-based animal proteins of beef, pork, chicken contribute to many of the fundamental problems we face today as a species.

These events are not mutually exclusive; you cannot look at the problem of wholesale, unsustainable farming practices without acknowledging the other, which is our insatiable appetite for red meat at the expense of the planet.

I decided to write up a delicious recipe that puts fish at center stage, exactly where it should be.

This fish curry recipe takes a traditionally vegetarian dish and elevates it to a weekly dinner staple. After tasting it, I'm sure your entire household will agree to it making a regular appearance.

By voting with your wallet as a consumer you can affect change on so many levels. It is our responsibility to buy better and MSC has made it so easy for us to do. There is something for everyone when it comes to the MSC blue label. From pickled herring to luxury caviar you can find something to fit the event and your budget.

Did you know that the way to identify the sustainable fish at your local grocer is to look for the MSC blue label?

The MSC program is a collective effort that could not exist without the many fishermen around the world who work to safeguard stocks, ecosystems, and their livelihoods.

Fishing is more than just a job, it forms the backbone of many communities.

To be MSC certified, fisheries are independently assessed by scientists and marine experts to ensure they meet their standard for environmentally sustainable fishing. Annual audits ensure that they maintain these standards.

So next time you are in the supermarket choosing what to have for dinner. Take three deep breaths, pull yourself present, and make the mindful choice of MSC blue label fish.

Your heart (and the planet) will thank you.

Find out more by clicking here on sustainable fishing with MSC.

---

Fish Red Curry

Ingredients:

• 170 grams fine egg noodles

• 1 tablespoon olive oil

• 1/3 cup peanut oil

• 500 grams white fish such as hake or cod, cubed

• 2 garlic cloves, minced

• 6 spring onions, finely sliced

• 80 grams of Thai red curry paste

• 2 tablespoons soya sauce

• 1 tablespoon fish sauce

• 2 teaspoons chilli flakes (or less if you don’t like heat)

• juice of 1 lime

• 2 tablespoons honey

• 400 ml of coconut milk

• 1 punnet sugar snaps

• 1 generous handle coriander

• 1 small pineapple, peeled and sliced into pieces

• 1/2 cup roasted peanuts

• bean sprouts and lime for serving

Instructions:

Cook the noodles in salted water as per packet instruction and set aside. Add a glug of olive oil so your noodles don’t stick when it comes time to serve.

Meanwhile, in a medium frying pan over medium heat add a drizzle of peanut oil. Add the fish and sear on each side until just cooked through. Roughly 3-4 minutes. If your pan isn’t big enough do this in two batches. Once ready remove from the pan and set aside on a plate.

In the same frying pan over medium heat add another dash of peanut oil. Add the spring onions and saute for three minutes. Add the curry paste and saute for an additional two minutes releasing the flavours. Add the soya sauce, fish sauce, chilli flakes, lime juice, honey, and cook for an additional two minutes stirring often and releasing the fragrant flavours. Add the coconut milk and stir in with the rest of the ingredients. Allow the sauce to simmer for 5-10 minutes on reduced heat. This will allow the flavours to develop.

Once the sauce is ready add the sugar snaps and fish to the sauce. Cook until the fish has warmed through and the sauce has thickened. Roughly five to ten minutes. Once ready remove from the heat and stir in the coriander.

To serve add the noodles to your bowls and pour over the curry. Top off with coriander, pineapple, and peanuts for that extra crunch!

-Melissa

Roasted tomato and chickpea bowl

This bowl is one of my go-to bowls to make for lunch or dinner. I love it because you can make all the elements individually for meal prep or you can roast everything in one pan and make it a one pan wonder. If you make it individually then the same roasting rules applies to each veggie you are roasting, you'll just have more dishes! Its filled with all the flavours and packs a punch of protein with the chickpeas. I have added some spice but this is something totally optional. Play around with it and see what makes your taste buds sing! 

---

Ingredients: 

• 250 grams cooked chickpeas 
• 300 grams zucchini, cut into 2cm chunks 
• 400 grams cherry tomatoes 
• 1 tablespoon coconut oil 
• 1/2 teaspoon turmeric 
• 1/2 teaspoon cayenne pepper 
• salt and pepper 
• 1 cup wild rice 
• 2 handfuls fresh rocket 
• 1 tablespoon nutritional yeast
• 1 tablespoon buckwheat 
• 1 tablespoon pumpkin seeds 
• 1 ripe avocado 

For the dressing:

• 3-4 tablespoons olive oil - I use 4. 
• 1 tablespoon tahini 
• 1 teaspoon honey 
• juice of 1 medium lemon 

---

Instructions: 

preheat the oven to 180°

In a large roasting tin add the chickpeas, zucchini, cherry tomatoes and cover with the coconut oil. Add the spices and toss until evenly covered. Season and pop it into the oven for 35-45 minutes or until all your veggies are golden brown and soft. Keep an eye on them so that the chickpeas don't burn and toss the veggies at the halfway point. 

Cook the rice as per packet instructions. Once ready, set aside. 

Meanwhile, in a small bowl mix together all the ingredients for the dressing. 

Once the veggies are ready remove them from the oven. Add the rice to the roasting tray along with the dressing, rocket and nutritional yeast. Mix together until well combined. 

Add the salad to your serving dish. Top with sliced avo. Sprinkle over the buckwheat and pumpkin seeds and serve!

-Melissa  

Salmon Buckwheat with Granola Crunch

This recipe is all about the crunch factor. My favourite texture because it is so immensely satisfying. That is why we so often want a packet of crisps. Rather than feeding your body, those empty calories give this salad a try. It's so nourishing and filled with all the right stuff such as omega 3's, good fats and fiber! This combination will leave you satiated and keep you going with pure energy! 

---

Serves 6

Ingredients:

For the salad:

• 2 cups buckwheat
• salt and pepper
• 400g smoked salmon
• 1 handful fresh handful parsley leaves
• 1 handful fresh dill, finely chopped
• handful dill, finely chopped
• ½ lemon, sliced
• 1 teaspoon turmeric 
• zest and juice of ½ a lemon  
• 2 cups buckwheat, uncooked
• 180g cherry tomatoes, halved
• ½ a lemon , zested and juiced

For the salad seed mix:

• 1 cup of various seeds (pumpkin, sunflower, poppy and chia)
• 1 tablespoon honey
• 1 tablespoon coconut oil
• 1 teaspoon cayenne pepper
• ½ teaspoon smoked paprika
• 1 ½ teaspoons apple cider vinegar
• salt and pepper

For the dressing:

• 1 lemon, juiced
• Juice of 1 lemon
• 5 tablespoons olive oil
• 4 tablespoons plain yoghurt 
• handful dill, finely chopped
• 1 teaspoon honey
• 1 garlic clove, crushed
• salt and pepper

---

Instructions:

Preheat oven to 180°C .

Place a 20cm x 20cxm piece of foil on a wooden board roasting tray. Place the salmon in the center. Rub the fish with the turmeric covering it evenly. Season the fish and top with a quarter of the parsley and dill. Add the lemon slices on top. Fold the foil closed into a parcel, making sure it is fully sealed. Pop the fish into the oven for 15-20 minutes.

For the seed mix, combine all the ingredients in a medium bowl. Once combined, pour it out onto a medium roasting tray and bake in the oven for 10 minutes. Once ready,  remove from the oven and break up the clusters that have formed. 

Meanwhile, combine all of the ingredients for the dressing and set aside.

Once the dressing is done cook the buckwheat as per packet instructions . Usually about 15 minutes over a medium heat with 2 ½ cups of water.

When ready, add the buckwheat to a large bowl. Add the sliced tomatoes and the remaining dill and parsley. Top with the juice and zest of the lemon. 

When the salmon is ready remove from the foil. Place on a a wooden board and break into bite sizes pieces. Add the salmon pieces on to the buckwheat bowl and gently combine. Top the salad with the dressing and roasted seed mix. Season to taste and you are ready to serve.

Health Tip:

Pumpkin seeds are good for heart health and circulation as well as promoting prostate health. You can also roast them up for an even more delicious topping to many dishes or eat them as a snack.

-Melissa 

Baked camembert with blackberries and spiced pecans

Christmas is around the corner and I am always on the hunt for fun recipes that are quick and simple. No one wants to stand and cook for hours if you don't have to. This recipe is a win because it is utterly delicious and will take you 20 minutes to make! The spiced nuts are heaven and in my opinion a dish all on their own! Get ready for a cheese crime scene. If you are anything like me I know that you will be victorious scoring the most nuts! Don't be shy to mix up the berries. I just like the blackberries as they are tart and compliment the sweet nuts perfectly! 

---

Serves 5 as an appetizer,  

Ingredients:

• 100 grams pecan nuts, halved
• 1/2 tablespoon unsalted butter, melted  
• 3 tablespoons brown sugar
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon ground allspice
• pinch of salt
• 1/4 teaspoon cayenne pepper
• 250 grams camembert, choose one that is in a container to bake.
• 1 1/2 cups blackberries plus a few to decorate
• 1/4 lemon freshly squeezed
• 1 tablespoon raw honey
• fresh thyme to garnish
• crackers of your choice for serving.

---

Instructions:

Preheat the oven 180°C

Place the nuts on a roasting tray and roast for 10 minutes to release the flavours. 
Meanwhile, add the butter, sugar, and spices along with two tablespoons of water to a pot over a medium heat. Let the mixture reduce but keep an eye on it as it can burn easily. Let the mixture bubble and start to thicken. Once the nuts are ready add them to the pot and stir until they are evenly coated. 

Line the roasting tray with wax paper. Spread the nuts out on the wax paper and pop them back into the oven for 10-15 minutes. 

When you add the nuts to the oven also add the camembert. It takes about 10-15 minutes to warm up. 

In a small pot add the blackberries, lemon, and honey. Bring to a simmer and let it reduce for 5-10 minutes until it reaches a jam-like consistency.

Once the cheese and nuts are ready remove them from the oven. Let the nuts cool for 5 minutes. Add the cheese and crackers to your serving plate. Top the cheese with the berries and nuts. Add a few fresh berries and sprinkle over thyme leaves. 

Serve hot and get ready for cheese heaven! 

-Melissa 

Duck and Pumpkin Bowl

Duck is a beautifully rich meat that is packed with flavour. If you enhance that with other complimentary ingredients then you can create a real showstopper. Play around with citrus and chili or keep things simple and fresh like this recipe! 

---

Ingredients:

For the Bowl:

• 1 small butternut, quartered and seeds removed
• 1 red onion, quartered
• coconut oil
• 1 teaspoon red chilli flakes
• 1 teaspoon ground coriander
• 1 teaspoon ground cinnamon
• 2 duck breasts
• 1 handful fresh mint leaves
• 1 handful baby spinach
• salt and pepper
• 1 handful of fresh coriander, chopped
• 80g pistachios, shelled and chopped
• ½ cup red cabbage, sliced

For the dressing:

• 2 limes, zested and juiced
• 1 teaspoon sesame oil
• 1 tablespoon tamari
• 1 teaspoon coconut sugar
• 1 fresh red chilli, chopped (discard the seeds if you don’t like heat)
• 1 garlic clove, minced
• 4 spring onions, finely chopped
• 2 tablespoons olive oil

---

Instructions:

Preheat oven to 180°C.

Place the butternut and onion in a roasting tray with 1 tablespoons of coconut oil. Mix together the chili flakes, coriander, and cinnamon and sprinkle over the vegetables, tossing together with the oil until evenly covered. Season to taste.

Pop the roasting tray into the oven and roast for 45 minutes. Keep an eye on the onions, crispy bits are delicious but burnt is never tasty.

While the vegetables are roasting, place the duck breast, skin side down, into a large frying pan. Place the pan over medium heat. You want the pan to be cold and heat up with the duck in it. (Cooking tip: when you are cooking a high-fat meat, cook it without adding oil as it will cook in its own fat). Cook for ten minutes. The duck skin will slowly render and crisp, cooking out the fat. Once the skin is a golden colour and looks crispy, turn the breasts over and cook for a further three minutes. When done, remove the breasts and place on a wooden board. Cover with foil and let rest for five minutes.  Once rested, slice into half centimeter pieces.

In a large bowl, toss together the mint and spinach.

In a separate cup mix together all the ingredients for the dressing and pour over the mint and spinach leaves to make a salad base for your bowl.

Remove the roasted vegetables from the oven when done. Roughly chop the butternut and add the onions to the salad base and toss together. I like to add my butternut on top later separately for presentation, otherwise, you can just roughly chop it up and add in with the onions.

Finish off with the duck, red cabbage, coriander, and pistachios and enjoy.  

Health fact:

Pistachios have fewer calories than any other nut and they are a rich source of potassium and vitamin K. Potassium works to regulate fluid balance in the cells and body. Remember that raw and unsalted is always the best.

-Melissa