Salmon teriyaki with rice noodles
Living away from my home country has made me try new cuisines without travelling away from this country. England is a multi-cultural country where many different foods are now part of the daily eating habits of the population. I've been having the pleasure of eating Asian, Indian, Lebanese, Arabic, Turkish, Japanese, Chinese food in restaurants but rarely cooking at home this kind of foods.
After a day at work discussing menus with a chef, he mentioned this dish - Salmon Teriyaki which is one of the favourites of the residents. I was quite surprised, because the majority of residents are British. He got me tempted to try this new recipe at home. Sometimes, trying a different dish, specially from a different culture can cause some insecurity however it's always exciting! Breaking the routine on weekdays trying a new recipe can be really one of the best moments of the day.
Diet advice: The WHO recommends consuming at least two portions of oily fish per week. Oily fish is rich in omega 3 which can help to fight inflammation and protect from cardiovascular diseases.
Ingredients (serves 4):
Tuna salad with chickpeas and avocado
Tuna salad with chickpeas is my type of fast-food meal. For those days, where I don't prepare anything for lunch and I'm very hungry. It's a last minute meal but balanced that requires just a few minutes of preparation. It always helps having in the cupboard some tinned food (tuna, chickpeas, beans) for days like this.
This salad brings me memories from my childhood, my mum used to make chickpeas and salt cod salad (in Madeira). It's much more delicious that way! However, far from home, we can't get salt cod so easily. This salad is a different version adapted for the ingredients I can get here in the UK. It also has addition of new ingredients, like celery and avocado. The celery gives a crunchy and fresh flavor. The avocado can be mixed into the salad or served separate (as follow in the picture), it enriches nutritionally the recipe and contributes with a smooth texture which contrasts well with the crunchy of the celery.
Nutrition fact about chickpeas: chickpeas is a legume, high in fiber and protein. They are also a good source of carbohydrates, vitamins and minerals, like calcium, iron, phosphate, magnesium - important nutrients for the bone health.
Diet advice: Eating chickpeas and other legumes, like beans, lentils and peas can help you to manage your weight and satiety. This is because these foods are high in dietary fiber. The fiber takes longer to digest, in comparison with plain carbohydrates (e.g. plain rice, pasta or mashed potato), making you feel full for longer, reducing your appetite and thereby lowering overall calorie intake.
Ingredients (serves 2)
Hi, I'm Joana, registered dietitian passionate about nutrition and healthy cooking.