Salmon and Tahini Saurekraut Dip
There are lots of ways to make a diet more nutritious. Many people struggle to incorporate fish into their diet and fermented vegetables are still new for many, especially kids. Adding fish into the diet provides many vital nutrients, such as essential omega 3 oils, calcium (from the fine bones that are easily blended) as well as iodine and many other vitamins and minerals. Fish oils are anti-inflammatory and fish is a great source of protein.
There is evidence that fish consumption reduces asthma episodes (due to its anti-inflammatory nature) and is helpful for many conditions associated with inflammation such as heart disease and arthritis. Kids struggle to include enough fish (at least 2-3 portions per day) in their diet so this dip is an easy way to boost their intake. If you are concerned about mercury, have a read of this article to understand how mercury toxicity can be offset by the presence of its antagonistic nutrient- selenium.
Why do I use canned salmon? This is one of those times when I break the ‘fresh food only’ rule because I believe the benefits outweigh the costs: the red salmon in cans is wild- from Canada or Alaska. All salmon in Australia on the other hand is farmed. The canned salmon has fine bones that can be blended into the dip -these are a great source of calcium. Try to buy sustainable fishing brands and cans that are BPA free.
Saurekraut has amazing probiotic benefits – it provides your body with ‘friendly’ gut bacteria, a ton of vitamin C as well as folate and many other nutrients. Read more about gut bacteria here. If you or your kids are struggling to like sauerkraut and include it in the diet, this dip is an easy way to do just that. Caution: if you have SIBO or other digestive issues (read more about that HERE) or histamine intolerances omit the saurekraut.
Tahini is sesame seed paste and is a great source of calcium in a dairy free diet. To read more about non-dairy sources of calcium click here.
This dip is an easy combination of foods that most people have at home and takes less than 5 mins to put together. Lovely for parties or just any time you want to dip fresh vegie sticks into something delicious!
You will need a food processor to blend the ingredients.
Salmon and Tahini Saurekraut Dip
Ingredients:
-1 x 400g can of red Canadian or Alaskan salmon
-1/2 cup of sauerkraut (home-made is best, but health food shop brands from the fridge only are good too)
-1/3 cup organic tahini paste
-juice of 1 lemon
-1/2 cup of fresh mint or coriander
-1/2 avocado
How to:
Blend all ingredients and serve!
If you suspect you or your child may have nutrient deficiencies or would like more information on how to get enough calcium on a dairy free diet or have gut health issues, feel free to book in your FREE 15min consult with me today to find out if I can help.
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