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(serves 2)
2 salmon fillets
3 large carrots, chopped
3 cloves of garlic
1 red onion
Half a teaspoon of caraway seeds
3 handfuls baby spinach
300ml vegetable stock (you won't need all of this)
1. Begin by making the puree. Saute one clove of garlic
in a little olive oil, with a pinch of salt, for 1-2 minutes.
2. Add the chopped carrots, caraway seeds, and
enough vegetable stock to just about cover the
carrots. Simmer on a high heat until the carrots have
3. Transfer to a blender and blend into a smooth puree.
4. Next, in a flat pan sauté the two remaining garlic
cloves for 1-2 minutes, with a pinch of sea salt, in a
little olive oil. Add the baby spinach and cook long
enough to wilt it.
5. Pan fry the salmon in a little olive oil, seasoning with
sea salt and black pepper.
6. Plate up by adding a generous swirl of puree in the
centre of the plate, top this with a pile of spinach,
then top with the salmon.
The health benefits behind Dale's Salmon with Carrot
Puree and Garlic Spinach
Working backwards, this delicious yet functional recipe
was created to make use of heart-healthy, immune-
boosting, whole food ingredients:
Oily fish is the best source of omega 3 fatty acids
available to the human body. Omega 3 fatty acids are
vital for the health of almost every body system, from
the nervous system to cardiovascular health. One of
the key ways in which omega 3 fatty acids benefit our
health is the regulation of inflammation. The fatty acids
EPA and DHA are metabolised to form our body's own
in built anti-inflammatory chemicals called series 1
and series 3 prostaglandins which reduce and switch
off inflammation. Chronic inflammation has been
linked with many degenerative diseases including
cardiovascular disease. Omega 3 fatty acids further
benefit cardiovascular health by lowering triglycerides
and improving LDL to HDL cholesterol ratios.
The red variety of onion is packed with heart-healthy
flavanoids that keep blood-vessels strong and help
lower blood pressure.
Garlic contains sulphur based compounds that give it its
pungent smell. To remove these from the body we have
to breathe them out, (which explains why we can always
tell when garlic is on the menu!). As these substances
pass through the respiratory tract they can attach to
susceptible bugs and viruses that are clinging on to our
mucous membranes, helping to expel them from our
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