Tag Archives: summer food

Salmon and Spinach Fishcakes

It’s been a hot week, needing summer food. These salmon and spinach fishcakes hit the spot. Yes you have to put the oven on to cook them but they can be prepared ahead of time and then served hot or cold. They also freeze well, I always mean to make extra for this purpose but then the kids eat them all!

I must admit to my brain needing a kick start to come up with ideas for summer food. My family aren’t huge salad lovers, so all those beautiful salads that my mind fancies have to take a step back. It is like digging up buried treasure, deep in the recesses of my dusty brain were recipes I haven’t made for well over a year. This was one of them. The hardest part about these is getting the breadcrumbs on them, which really even my toddler can do. In fact, maybe next time I should get the kids to cook these and sit down with a cuppa. 

The salmon provides a great source of omega 3’s needed for brain development and cognitive function, heart health and reduction of inflammation. They can be beneficial in rheumatoid arthritis and depression. It is recommended that we eat 2 portions of fish a week of which one should be healthy. I try to ensure my family get 1 portion a week in their evening meal and it is usually salmon that we favour. I’ve used tinned salmon for ease in these, to save extra faff and cooking.

Spinach is a great source of Vitamin K, Vitamin A (in the form of carotenoids), manganese, folate, magnesium, iron, vitamin B2, vitamin B6, vitamin E, calcium, potassium and vitamin C. It is a source of dietary fibre, phosphorus, vitamin B1, zinc. Using frozen spinach again saved cooking and I find it easier in dishes like this. Frozen spinach is such a versatile and great ingredient to have on standby. If you don’t have frozen spinach in your life, go and get some. 

So the iron and omega 3 content also make this recipe a great one for pregnant ladies and for toddlers. A great family meal, one where you can cook just the one meal for all. I served ours with courgetti cooked in the wok with lemon juice and garlic, plus homemade coleslaw. 

 

Salmon and Spinach Fishcakes
Serves 4
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Prep Time
10 min
Prep Time
10 min
389 calories
23 g
105 g
13 g
42 g
3 g
293 g
232 g
1 g
0 g
5 g
Nutrition Facts
Serving Size
293g
Servings
4
Amount Per Serving
Calories 389
Calories from Fat 120
% Daily Value *
Total Fat 13g
21%
Saturated Fat 3g
16%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 105mg
35%
Sodium 232mg
10%
Total Carbohydrates 23g
8%
Dietary Fiber 2g
7%
Sugars 1g
Protein 42g
Vitamin A
16%
Vitamin C
17%
Calcium
4%
Iron
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 500g potatoes, skin on for extra fibre and for speed
  2. handful of frozen spinach (I used 4 lumps)
  3. 1 tbsp butter
  4. 2 tins salmon
  5. 1 tsp Dijon mustard
  6. 1 tbsp lemon juice
  7. 1 tbsp fresh parsley
  8. 1 tbsp fresh chives
  9. seasoning
  10. Breadcrumbs or polenta (see below)
Instructions
  1. Wash the potatoes, cut into small chunk and boil. Add the frozen spinach for the last few minutes.
  2. When soft mash the potato and spinach, leave to cool.
  3. Mix in the salmon, mustard and lemon juice, parsley, chives and seasoning.
  4. Now comes the fun part, shape into patties with your hands.
  5. Roll in the breadcrumbs.
  6. Now you can leave these to chill until you want to cook, freeze them or cook straight away.
  7. Cook at Gas Mark 6 for 10-15 minutes.
Notes
  1. I used bought breadcrumbs for the family, as they were in the cupboard and then I used cornmeal for my own fishcakes to make them wheat free. The picture above is of my wheat free fishcake with the polenta crumb.
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calories
389
fat
13g
protein
42g
carbs
23g
more
Dietitian UK http://www.dietitianuk.co.uk/

 

Red cabbage, apple and carrot healthy slaw.

BBQ season almost makes my heart sink. I really am not a fan of huge hunks of meat, especially when they are not cooked well and partially cremated. I should be a vegetarian really, if I lived alone I probably would be. Add to the meat issue the fact that I am wheat intolerant and that add an extra dimension.

However I mentioned the word “almost”… BBQ’s have their saving graces. I love the social aspect, the outdoors aspect, the totally English way that people still BBQ in the rain, the relaxed atmosphere. 

So for me BBQ’s become less about the meat and more about the salads. Salad doesn’t have to be boring. Really, it doesn’t.

I grew up in a hotel, that provided very good food to some very lucky guests. My mum’s cooking was legendary. On Sundays it was quiche and salad night. I think this was devised in order to make life a bit easier, less cooking, more time for church and family time. However my mum, being my mum, used to make about 7 different salads. Not your lettuce, tomato, cucumber type of salad, but all kinds of incredibly inventive salads full of colour, crunch and taste.

This salad reminds me of those days. I made it because my husband bought a red cabbage instead of a white cabbage. Which ended up being a genius shopping mistake, this salad is so much better for the red and not the white. I made it for a BBQ and it got great reviews. 

So at your next BBQ I challenge you to focus less on the meat and more on the salad. Go on. 

Dietitian UK: Red Cabbage, apple and carrot slaw (healthy coleslaw recipe)

This will also make a great side salad 🙂 I’ve got leftovers in my fridge that I’m looking forward to having this weekend. 

Red cabbage, apple and carrot slaw
Serves 6
A twist on coleslaw, perfect salad for summer outdoors eating and BBQ's. Crunchy, tangy, sweet and creamy all at once.
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Prep Time
10 min
Prep Time
10 min
66 calories
13 g
31 g
1 g
2 g
0 g
131 g
48 g
9 g
0 g
0 g
Nutrition Facts
Serving Size
131g
Servings
6
Amount Per Serving
Calories 66
Calories from Fat 10
% Daily Value *
Total Fat 1g
2%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 31mg
10%
Sodium 48mg
2%
Total Carbohydrates 13g
4%
Dietary Fiber 3g
12%
Sugars 9g
Protein 2g
Vitamin A
90%
Vitamin C
40%
Calcium
3%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/4 red cabbage
  2. 2 apples
  3. 2 large carrots
  4. 1 egg
  5. olive oil
  6. 1 dessert spoon mustard
  7. 1 tbsp white wine vinegar
Instructions
  1. Grate or chop the red cabbage, apples and carrot in a food processor or by hand, mix it all together.
  2. Beat the egg and gradually add some olive oil, whisking all the time to make a mayonnaise, it will thicken.
  3. Stir in the mustard.
  4. Mix the mayonnaise into the vegetables along with the white wine vinegar.
  5. Taste and serve.
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calories
66
fat
1g
protein
2g
carbs
13g
more
Dietitian UK http://www.dietitianuk.co.uk/

Picnic Food, wheat and gluten free.

Picnics, they can be amazing and they can be awful. Good location, company and food are essential, and to me having food that is easy to eat and easy to prepare is the key. My toddler is a complete outdoors girl so picnics have become a must. Here are some of my top tips and food ideas that don’t include sandwiches:

Picnic Tips:

  • Have a specific picnic bag. We have an insulated one that keeps the food cool with a seperate section for plates, cutlery, cups, serviettes, an empty carrier bag for the rubbish and the all essential corkscrew 😉 Keeping it all together makes it easier for those picnic moments, no more rushing around to find plastic plates.
  • Remember to plan the drinks: if it’s cold then go for ice in the drinks, don’t forget a flask of tea/coffee too.
  • Picnic blankets can make or break an occasion for me…. I’m not a fan of sitting on my coat.
  • If you have young ones a beach shelter can be good for a bit of shade.
  • Take some bits to amuse small children – bats/balls then you may get some peace! Mine loves a large space to just run in.

Dietitian UK: Outdoor Fun

Picnic Food:

  1. Hummous with raw vegetables, an absolute must, try raw carrots, peppers, cucumber and celery. Don’t forget you can make your own.
  2. Frittata packed with your favourite veggies, make it ahead of time, slice it up and it’s good to go.
  3. Quiche, an old 70’s favourite… try my gluten free version here.
  4. Salads: quinoa, rice, potato for the carbohydrate part of the meal.
  5. Cold homemade pizza.
  6. Cheese and crackers.
  7. Mixed salad for the colour and veggie side of things – try grated carrot, sweetcorn, chopped raw mushrooms, broccoli and sugar snap peas along side the usual tomato, lettuce and cucumber.
  8. Fresh fruit salad, we are into melon and grapes right now.
  9. Boiled eggs. Enough said.
  10. And in a rush we just grab Sushi from the shop!

These are just our top favourites, I’d love to hear yours, please comment below and let me know.