The benefits of eating wild tinned salmon, soft bones and all, are massive!

The high concentration of omega-3 fatty acids  has heart, retinal and neurological benefits.

Also, eating the soft, delicate bones of the salmon provides a huge dose of calcium which is so important for building and maintaining strong bones and reducing the risk of bone fracture later in life.

Calcium is so important for teeth, muscle and nerve health too. And just so you know, the soft bones can’t be detected once they are cooked.

If you add sweet potato into the mix, then you’re really packing a nutritional punch.

It contains Vitamin A (beta-carotene), Vitamin C and manganese and decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight.

Not to mention building immunity, vision, cancer, aiding digestion and blood pressure.

Isn’t it amazing what food can do?!

I have included these super ingredients plus a few more powerhouse ingredients to bring you this easy peasy fritter recipe for you and your family to enjoy!

Many of the ingredients in this recipe can be sourced from my one-stop-favourite, organic wholefoods online store, The Wholefood Collective. They go to great lengths to ensure everything they source is amazing quality, they stock all my favorite products and I don’t even have to leave the house! Oh and the cherry on the cake is they donate profits to improve food security for vulnerable Aussies.

Here are some of the ingredients you’ll need:

Parsley
Salt and pepper
Spelt flour

Print

Sweet Potato, Corn and Wild Salmon Fritters

Ingredients

• 2 medium sweet potato chopped into 2 cm cubes
• 310 grams wild tinned salmon I used 1 x 210g tin and 1 x 100g tin
• 1/2 cup organic corn kernels
• 2 cloves garlic crushed
• 1 egg lightly beaten
• 1/2 red onion finely chopped
• 1/2 cup homemade breadcrumbs I make my own by popping some sourdough into the food processor/Thermomix
• Handful parsley or coriander finely chopped
• Zest of half a lemon optional
• Salt and pepper
• 1/4 cup spelt flour

Instructions

• Steam sweet potato until tender, approx 8-10 minutes then mash in a bowl and allow to cool.
• Mix together all the other ingredients then add cooled sweet potato.
• Pop olive oil or coconut oil (or a mix of the two) into a frypan on medium heat.
• Place a quarter cup of spelt flour into a shallow dish.
• Form the mixture into half palm size fritters, and lightly coat both sides of the fritter on both sides and place into hot (but not smoking) frypan. Cook for approx 3-4 minutes each side, or until golden brown, and then set aside and continue until all fritters have been cooked.
• Serve on a bed of baby spinach with a tomato and avocado salsa and a slice of lemon. Add a side of pesto, homemade mayonnaise or a yoghurt sauce for extra yumminess and nutrition.
• Enjoy!

She has been an advocate for healthy, organic, clean living for as long as I can remember & we love sharing recipes and ideas!

Being of Middle-Eastern descent I am no stranger to hummus and I just love this recipe from my Auntie’s kitchen.

Hummus is a great idea because it’s high in protein, and is also a good source of fibre, heart-healthy fats and essential vitamins and minerals.

It’s so versatile and makes a great addition to lunchboxes with some vegetable sticks, it’s a quick and easy dip to make when you have guests, and is a delicious accompaniment to many meat dishes ( I particularly love it with lamb).

For 40 more scrumptious sweet and savoury recipes which are nut and refined-sugar free grab your copy of my Easy Wholefood Lunchboxes recipe book here. 

Now here’s a few reasons why hummus is so good for you!

Chickpeas

Chickpeas are naturally low in fat, high in dietary fiber, and rich in vitamins and minerals.

It’s a fibre-rich prebiotic food that can help promote a healthy intestine.

Tahini

Tahini is very easy to digest, and many of its nutrients find their way into the bloodstream within about half an hour of consumption.

Has high nutritional value, especially B vitamins which help prevent anemia and are an essential part of the running of the body and is a great source of fatty acids

Lemon

Vitamin C is an antioxidant and gives your body protection from free radicals, which damage your body and contribute to diseases. Vitamin C also helps strengthen your immune system.

Print

Auntie Helen's Hummus

Prep Time 5 minutes

Total Time 5 minutes

Ingredients

• 1 400 gms tin chickpeas
• 1 clove garlic
• 1/4 cup tahini
• 1/4 cup lemon juice
• 1/4 tspn sea salt
• 2 tbsps extra virgin olive oil
• 1/4 cup warm water extra if you like a thinner consistency

Instructions

• Place all of the ingredients  into a food processor and blend to a smooth paste. If the dip is too thick add some extra warm water bit by bit and blend until you reach your desired consistency.

If you share this on instagram, remember to tag me @brendajanschek. Otherwise feel free to pm me your photos via Facebook. I get a total kick out of seeing you bring my recipes to life. 

And remember, if you haven’t already, grab your copy of my Easy Wholefood Lunchboxes recipe book here. 

It contains 40 scrumptious sweet and savoury recipes which are nut and refined-sugar free.

Other dips you might like to try are Roast Pumpkin Dip and check out a bunch more delicious dips in this post, Dip-a-licious.

Enjoy!

Bren x