Hot on the heels of launching our Kalila breakfast club our first recipe is dedicated to smoked salmon and the amazing benefits of adding omega 3 into your breakfast routine (or any other meal for that matter). Yes, it does involve getting fishy. But if you really can’t face fish first thing int the morning then read on and instead make it a light lunch or supper and get all the same great health benefits.
Our goal is to get all mums to fill their tums at breakfast time so that you can face the day head on! Want to know why we’re so passionate about breakfast? As Kalila mums we know what it means to get our families fed and out the door each morning, and in our last post Kalila co-founder and Nutritionist Claire explained why breakfast is so important which you can read here.
So whats the deal with fish? Salmon, and other oily fish (think sardines, mackerel, anchovies…), contain an essential fat which our body needs called omega 3. There has been lots and lots of research on the benefits of omega 3 over the last few decades and for us mums it’s a no-brainer!
It’s been shown to boost brain power and mood (1) – we’d say that’s essential for all mums to function properly.
It can help with female health symptoms and reduce premenstrual pain (2) as well as reduce inflammation in women with PCOS (3)(Polycistic ovary syndrome). Gotta be worth a try!
It can help reduce the risk of premature birth in pregnant women, and postnatally it enriches breast milk and supports cognitive development in babies (4,5). Helping both mum and baby which we love!
And it doesn’t stop there as it also helps our heart, skin and conditions such as eczema, asthma, joint pain and even supporting weight loss. There are way too many benefits to list here but the bottom line is that omega 3 helps the whole body as it’s an important component in building healthy cell membranes and reduces inflammation.
Not a fan of fish? You can get the same benefits from supplements but we always advise first speaking to a qualified health expert or Nutritionist such as Kalila’s own Claire Sambolino. You can book a consultation with her here. It’s worth remembering that food supplements may interact with other medications so it’s important to check for safety as well as seeking guidance for the correct dose for you personally.
So this week we’re kind of cheating as this is a recipe which isn’t really a recipe…..confused…let us explain. Smoked salmon is so versatile that there are no limits to how to use it. A standard portion size is typically 50-60g per person which you can then combine with scrambled eggs and baby spinach leaves as we’ve shown above, or get more creative and add in colourful fruit and veggies such as beetroot, celery and pomegranate seeds as we’ve shown in the feature picture. All we really recommend is that you get creative, give salmon a try and mix and match with other foods you like.
Benefits of protein at breakfast? One of the things we’re going to repeat again and again and again (and we make no apology for it) is the need to balance protein, fat and carbohydrates at breakfast. We talked a little in our last post about energy and how tired mums need a fast start to the day. The typical ‘beige breakfast’ (you know the ones we mean…cereals, toast, croissants) may give you a quick boost but you’ll likely be hungry again soon. Adding protein (such as salmon, eggs, cheese) into your breakfast routine will help you feel fuller for longer, and if you can go the extra mile and include fresh fruits and veggies you’ll be giving your body a feast of nutrients to see you through to lunchtime. It’s all about balance, and the Breakfast Club is here to help week after week with great ideas on how to mix up your mornings.
Current recommendations say to aim for 2-3 portions of oily fish a week, which is also considered safe for pregnancy. Just be careful to source your fish well and to avoid those which may contain heavy metals (such as Tuna and mercury). You can read more about this at NHS.
So this week’s challenge is to add in some salmon (or other oily fish) to this week’s breakfast and to enjoy!
(1) McNamara RK. Mitigation of inflammation-induced mood dysregulation by long chain omega 3 fatty acids. J Am Coll Nutr. 2015; 34 Suppl 1:48-55. doi 10.1080/07315724.2015.1080527.
(2) Behboudi-Gandevani S, Hariri FZ et al. The effect of omega 3 fatty acid supplementation on premenstrual syndrome and health-related quality of life: a randomised clinical trial. J Psychosom Obstet Gynaecol. 2017 Jul 14: 1-7. Doi: 10.1080/0167482X.2017.1348496.
(3) Jamilian M, Shojaei A et al. The effects of omega 3 and vitamin E cosupplementation on parameters of mental health and gene expression related to insulin and inflammation in subjects with polycystic ovary syndrome (PCOS). J Affect Disord. 2018 Mar 15; 229:41-47. Doi: 10.1016/j.jad.2017.12.049. Epub 2017 Dec 28
(4) Saldeen P, Saldeen T. Women and omega-3 Fatty acids. Obstet Gynecol Surv. 2004 Oct;59(10):722-30
(5) Olsen SF, Sørensen JD, Secher NJ, et al. Randomised controlled trial of effect of fish-oil supplementation on pregnancy duration. Lancet. 1992 Apr 25;339(8800):1003-7.