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

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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!

Sweet potato:
Sweet potato is full of important vitamins like B6 vitamins which is great for our hearts, Vitamin C which wards of colds & flu’s, Vitamin D which is critical for our immune system, iron which gives us energy, magnesium which relaxes us and potassium which helps to lower blood pressure.
It is also high in fibre which helps us to burn energy more slowly and efficiently.

Coconut Oil:
Coconut oil boosts HDL cholesterol (our good cholesterol), it’s high in anti-oxidants, anti-microbial and increases satiety. This oil stays stable (and therefore safe for our health) when cooking at high-temperatures.

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:

Coconut oil
Salt and black pepper

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Sweet Potato Chips

Author Brenda Janschek

Ingredients

• 2 large sweet potatoes
• 2 tablespoons of melted coconut oil heat in a ramekin in the oven for a couple minutes
• Salt (I prefer Himalayan rock salt or Celtic sea salt)
• Black pepper freshly ground

Instructions

• Preheat the oven to 175 degrees C
• Peel the sweet potato and cut into wedges or thick fries
• Place in a bowl and toss with melted coconut oil, salt and pepper
• Place the wedges on baking paper on a large pan
• Bake for approx 45 mins
• Check after 30 mins and spin tray and sweet potato around

Notes

Add ¼ teaspoon of smoked paprika, cinnamon or nutmeg or add rosemary to sweet potato wedges for variety.
Making double the recipe means busy parents have a healthy snack on hand for lunch-boxes and after school.

Bren x