Sophie Medlin’s Summery Recipe
This week, founder of City Dietitians and broadcaster Sophie Medlin, is sharing her delish smoked mackerel pate recipe. It doesn’t require any cooking - so your flat won’t feel like more of an oven than it already does, feels pretty fancy and can be chucked together in five minutes flat. #winning.
“This pate is so easy to make and combines DHA rich mackerel and B vitamins from the cream cheese. Serve with veg and wholegrain crackers to feed your gut bacteria for even more of a brain boost. It is really delicious for a quick lunch to take to work, or as part of a picnic in the sunshine!”
Why is it good for my brain?
Mackerel, as Sophie says, is full of essential DHA omega 3s. Key for preventing brain deterioration and inflammation, they must be consumed through diet as your body can’t produce them by itself. As for those B vits found in the cream cheese (and dairy in general), they also help prevent cognitive decline and depression.
Cooking time: 5 mins
About 300g Smoked mackerel fillets, skinned and boned.
Large pack of cream cheese (you need roughly equal quantities of cheese to mackerel but it doesn’t have to be exact).
4 teaspoons or horseradish sauce.
The juice of half a lemon.
A handful of chives finely shopped.
Ground black pepper.
Cayenne pepper or hot sauce if liked.
Put the fish, cream cheese, horseradish and lemon in a blender, or just mix it all together with a fork - it doesn’t have to be completely smooth depending on your preference.
Add the chives and black pepper.
Sprinkle the cayenne on top with a few drops of hot sauce if you want.
Serve with carrot sticks, sugar snap peas, high fibre crackers or wholemeal pitta.
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