Dish Of The Month Challenge – January

 

IMG_0223A few years ago in another life, on another blog, I took part in a Nigel Slater dish of the month challenge.  The challenge was to cook a dish from each month from his Kitchen Diaries II book.  I made it as far as June.  Since then, and this also goes back a year or two, I was gifted, by my brother, Nigel Slater’s A year of good eating book, Kitchen Diaries III.  At the time I had a fairly good look though it, I hold my hands up I didn’t get round to actually reading it and certainly didn’t cook anything from it.  So, this year I am challenging myself to complete the dish of the month challenge, this time with The year of good eating book.

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I nearly fell at the first fence when I realised I only had a day left of the month, and I realise this post will hit February.  Picking a January recipe was easy, the smoked mackerel and beetroot fishcakes were definitely one to be tried, not least because I had all the ingredients!  I’d bought the smoked mackerel with an idea to make a potato and egg salad for lunch one day and the beetroot for a kale and beet smoothie one morning.  Beetro

ot redeployed I’m now off the hook for the smoothie!!!  I didn’t have fresh horseradish so used a teaspoon of the creamed horseradish I had in the fridge.

I love fishcakes and have had probably as many misses as hits when making them in the search for the ultimate fishcake.  This version, definitely a hit!  A keeper!  I probably needed to dry out my grated beetroot a bit more as despite heeding the instructions to only briefly fold in the beetroot to avoid turning the mash pink, my mash was pretty pink.  And his advice not to move the fishcakes in the pan for the 6 minutes a side should be followed, I turned one too soon to my cost.

I’ve never had a pan big enough to produce enough fishcakes for us both at the same time so I alway

s brown them in the pan first then transfer to a baking tray, brown the rest and then heat them all through together in the oven.

There are various suggestions for sauces but as I was going off what I already had in I mixed some natural yogurt with some of the creamed horseradish.

As if being quick and easy to make and incredibly tasty isn’t enough reason to try these check out the benefits of beetroot and smoked mackerel!

The Nutrition Bit

Beetroot

  • Beetroot offers great support for the liver, so perfect to pack into our January diets if you’ve overindulged during the festive period!  The deep, purple pigment, betacyanin, helps to stimulate a process called “phase 2 detoxification” breaking down toxins more efficiently.  It can also help in the production of bile which can further help the removal of toxins, although be careful if you suffer from gallstones.
  • Supporting liver function also benefits our skin, if the liver is overburdened the skin is used as an alternative to eliminate toxins, aggravating conditions such as eczema.
  • Beetroot also has a beneficial effect on blood pressure.  It is high in natural nitrates which the body converts into nitric oxide, a powerful vasodilator which widens the blood vessels.
  • There is also a school of thought that it is an anti-cancer food, increasing the production of the body’s own cancer preventing chemical, glutathione-s-transferase protecting cells from damage.
  • It contains a compound, zeaxanthin which protects our fatty subcutaneous tissue from free radical damage helping to prevent the skin from becoming saggy and dull.
  • B Vitamins helping to improve nerve function.
  • Iron and antioxidants purifying the blood and improving oxygen uptake, good for anyone suffering with anemia.
  • Antioxidants – have you heard of the ORAC score? this is used to measure the total antioxidant power of foods.  Beetroot comes in at 840, higher than red peppers, oranges and carrots, but trumped by blueberries, strawberries and spinach.
  • Potassium – modern diets are throwing out our sodium/potassium balance leading to water retention and hardening of the blood vessels.  Tipping the balance in favour of potassium can have the opposite effect.

Mackerel

  • Mackerel is incredibly high in omega-3 fatty acids, these help the body to produce its own anti-inflammatory compounds making it great for arthritis, eczema and asthma sufferers.
  • Omega-3 fatty acids also have a positive effect on cholesterol and can protect blood vessel walls from damage.
  • reasearch has shown Omega-3 fatty acids can have the same effect as the anti-depressant Prozac by increasing serotonin.
  • There is some evidence eating foods rich in Omega-3 fatty acids three times a week can help with Alzheimer’s
  • it is high in vitamin D, vital for the body to utilise calcium and so it is good for the prevention of conditions such as osteoporosis.
  • Vitamin D has also been shown to play a role in mental and emotional functions, immune regulation, fat metabolism and protection against some cancers.  The main source of vitamin D is the conversion of cholesterol when our skin is exposed to sunlight.  A regular intake of oily fish during the winter months can therefore be very beneficial!
  • Also contains vitamins A, B-complex, C, E and K.  Calcium, potassium, selenium and magnesium helping to regulate metabolism and therefore blood sugar and cholesterol levels

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