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MACKEREL RECIPES


Why mackerel?

I could list a hundred reasons why mackerel recipes are on the menu in our home every single week. Let's start with perhaps half a dozen:

  1. Anything that IS good, TASTES damn good, can be prepared in seconds, is dirt cheap, tops the list. SLOW FOOD, MADE FAST. Very fast.

  2. Mackerel has ZERO carbohydrate, which makes it the perfect food to go on our healthy FREE WEIGHT LOSS PROGRAMS.

  3. It has protein of the highest calibre.

  4. It is rich in the fats that have now been proved umpteen times over to reduce blood pressure, delay that heart attack for two decades, increase the intelligence of your children, reduced attention deficit, stop senile dementia... I could go on and on.

  5. It's full of the anti-oxidant minerals like zinc, magnesium, selenium.

  6. It's very high in the B vitamin complex, and especially Vit B12, and Vitamin A that we should all be taking more of.


FREE WEIGHT LOSS PROGRAMS ...

Those fats...

Fat gets a lot of bad press, but the fact of the matter, your brain and nerves are largely fat. Feed your baby no fat, and he'll be a moron. Sugar-and-spice can never be morons! (I have two granddaughters!)

In 100 g of mackerel, there are 18 g of fat. Subdivided as follows:

  • Saturated fat: 4g

  • Mono-unsaturates: 7g

  • Poly-unsaturates: 4.3g

    (PUFAs) POLY-UNSATURATED FATTY ACIDS

    You've probably heard of the miracle food, Omega-3. These three fatty acids are PUFAs, and your 100g mackerel filet is very rich in them:

  • EPA: 0.5g

  • DPA: 0.1g

  • DHA: 0.7g (this is the one that protects your marbles!)

    I've done a search of the net; there are literally hundreds of companies peddling Omega-3 soft gels, and the price varies widely. Buyer beware!

    As a general rule:

    • They contain none of the extremely healthy mono-unsaturates.

    • Only Extend Life of those I checked has DPA.

    COST FACTOR

    We regularly (every week) buy a smoked mackerel. This week it weighed 280g, so roughly, once you've removed the head, skin, tail and spine, there are about two 100g portions.

    Because it's already cooked (smoked), it's instantly ready. SLOW FOOD, MADE FAST. And it costs less than $2/ 100g.

  • To get the equivalent amount of Omega-3 as in 100g of mackerel you would need 3-5 softgels costing from Kirkland 14c, Puritans Pride 14.7c, Omega Cardio 34c, Health Store 56 cents, ExtendLife 135c. (all in $, all excl postage).

    With postage, Puritans Pride (if you buy bulk) with postage will cost you 18.2c to get the equivalent Omega-3 in 100g mackerel.

  • It does make sense to take fish oil capsules but, for my money, I'd rather eat more fish. Cheaper and nicer, but you won't be eating fish every day.


    FISH and FISH OIL

    Comparing the price of apples and oranges is a vain exercise. Fish and fish oil too. With your 100g mackerel recipe, you're not only getting the Omega-3, but also 26g of high quality protein, antioxidant minerals and vitamins, mono-unsaturated fatty acids, and other PUFAs than Omega-3. All good stuff.

    It all comes back to philosophy. Do you trust what nature made over and above what factories can manufacture? Or would you rather get your foodstuffs out of a bottle? Or, indeed, a combination of the two.




    MACKEREL RECIPES

    Mackerel salad

    This you can literally throw together in five minutes.

  • Peel the skin off your smoked mackerel (easy, it just peels off). Using a sharp knife remove the head and then slide the knife between the backbone and the flesh. It just peels away. Repeat on the other side.

  • Wash some lettuce leaves, quarter a tomato, slice some cucumber and your other favourite salads. We regularly use radishes, avocado, celery and lay out on each plate. Tip: Just follow our Olive Garden Salad Recipe.

  • Place a good scoop of your favourite dips. We like hummus and spicy Moutabel baba ghannouj, and dips made with cream cheese with our salad.


    OLIVE GARDEN SALAD RECIPE ...

    MOUTABEL BABA GHANNOUJ ...

    HUMMUS: Chickpea Garbanzo bean dip ...

    DIPS MADE WITH CREAM CHEESE ...

    VEGETARIAN? Then you won't like our mackerel recipes

    You have to work quite hard to get enough Omega-3 from vegetables. The best sources are walnuts, flax seed, and we recommend you try growing butternut squash.


    USEFUL LINKS

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    GROWING BUTTERNUT SQUASH ...

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    We do a joint Bernard Preston / Chiropractic Help newsletter. Sign up at the bottom of any page such as this one at Chiropractic-Help.com: How to make a Fish Soup ... Easy to make FISH SOUP ...



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