Calories: 735 kcal (1469 kcal total)
Macros Per Person: 42g Protein, 47g Carb & 39g Fat
Well, this was a pleasantly surprising first for us last week. Having not experienced much Russian cuisine, I wasn’t sure what to expect, but the flavours on this plate did not disappoint! The Russian Salad has Bacon Lardons, Peas, Carrots, Mayo, Gherkin Pickles and Dill ravishingly covering and comforting perfectly cooked Baby New Potatoes. You’ve got crunch, meatiness, tanginess from the Gherkins, and a yummy smoothness from the Mayo. Layer on a couple of boiled eggs, and it’s the perfect marriage with some pan-fried crispy skin Salmon and Green Beans. Easy and delicious! 😋.
This is a portion to share. Now, if you’ve got a big appetite or daily 3000+ calorie budget, you could serve this up just for one. It’s deceptively filling though, largely because of the calorie density.
Cooking Time: 25mins
Ingredients for two:
- Boneless Salmon Fillets with Skin – 2x fillets
- Grass Fed Butter – 10g
- Green Beans – 85g
- Baby New Potatoes – 340g
- Carrots – 2x medium
- Gherkins – 4x small
- Eggs – 2x large
- Smoked Bacon Lardons – 100g
- Cucumber – 100g
- Peas – 40g
- Light Mayonnaise – 55ml
- Dried Dill – 2x tablespoon
- Salmon is a great source of protein, that is rich in Omega-3 Fatty Acids (great for the brain), high in Vitamin B, good source of potassium and loaded in Selenium. All combined give a host of benefits ranging from cardiovascular, improved mood and cognition, Joint protection and eye benefits.
- Eggs are great source of protein and should be a staple for most active people, with egg yolk providing a nice hit of good cholesterol that helps with hormone production and cell energy. They contain calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc.
- Grass-Fed Butter is a great source of healthy-fats that promote optimal health and hormone production. Furthermore, Butter contains only trace amounts of lactose.
Green Beans are a good source of fibre, potassium, and folate, as well as being a source of protein, iron, and zinc. They also contain vitamins A, C & K. They contain anti-oxidants similar to those found in green tea, also known as catechins, which can improve heart health and help prevent cancer and manage/prevent diabetes.
Garden Peas are a very good source of vitamin K, manganese, dietary fiber, vitamin B1, copper, vitamin C, phosphorus and folate. They are a good source of vitamin B6, niacin, vitamin B2, molybdenum, zinc, protein, magnesium, iron, potassium and choline.They are also rich in polyphenol antioxidants, which are likely responsible for many of their health benefits.
- Quality Pork is high in protein and essential vitamins, minerals, creatine and amino acid good for overall health. Lean pork, when trimmed of visible fat, is nutrient-dense and satisfying. Best to treat pork as a treat as there are more nutritious meats and it’s high in calories.
- White Potatoes are an excellent source for vitamins C and B6, a good source for fibre and manganese, and have more potassium than bananas. However, Because potatoes maintain one of the highest glycemic index values of any food, they cause blood sugar levels to rapidly rise which in turn cause our blood insulin concentrations to increase. Then of course you get the issues that arise when deep fried in unhealthy oils.
- Carrots are a rich source of Beta carotene – a powerful antioxidant that can also be converted into vitamin A in the body to help maintain healthy skin.
- Dill is a great source of calcium, manganese and iron, and as an antioxidant food, its flavonoids provide anti-inflammatory and antiviral properties that give it a whole host of health benefits.
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