Bean & Mackerel Salad
This is a simple recipe that mostly relies on tinned ingredients. You can swap the fresh cherry tomatoes for sun-dried tomatoes too!
Time : 5 minutes
Depending on the beans you pick for the salad will affect exactly how and what this salad helps you with, but as a general rule beans are quite high in vitamin B-12 and have good levels of vitamin A, potassium and some magnesium. Thanks to the 220%* vitamin B-12 from the mackerel this is a good recipe for meeting your daily dose and Omega 3s. There is a good dose at 35% of vitamin B-6 and 24% B-2, covering a good level of the B vitamins in this dish. The peppers and tomatoes exceed the 100% for vitamin C, whilst the mackerel helps you exceed the 100% of vitamin D too. A touch of manganese at 10% and bonus over 20% vitamin A means that there is an added benefit to neuroplasticity in adulthood, i.e. it helps learning and memory. Overall, this salad will help with brain function, including insomnia, fatigue, memory, concentration, depression & mood swings, co-ordination and a touch towards light sensitivity and confusion thanks to the B-6.
*Percentages are of your Recommended Daily Allowance
400 g can x mixed beans, rinsed (at least 3 different beans e.g. cannellini, Adzuki & flageolet beans)
tin x grilled mackerel, chopped roughly
1 x pepper, diced
8 x cherry tomatoes, halved
2 x spring onions, finely chopped
1/2 tsp x paprika
salt & pepper to season
- Compile all ingredients in a bowl & mix together.