Grilled salmon with walnut and herb crust
Grilled salmon with walnut and herb crust

HEALTHY RECIPES TO ENJOY EVERY DAY

Grilled salmon with walnut and herb crust

Healthy eating is often framed around restrictions and what we should avoid. But it can also be an opportunity to savour vibrant flavours, create colourful plates, and embrace the little rituals that turn each meal into a moment of nourishment and wellbeing.

At a nutrition-focused event held at Sunningdale Park, led by Nutritionist Clarissa LenHerr, attendees experienced firsthand how simple and enjoyable a wholesome approach to food can be. The menu highlighted ingredients celebrated for their health benefits, yet the standout lesson was how easily these dishes can be recreated at home.

Here are a few of the approachable and inspiring recipes from the event.

 

STARTERS AND SALADS

Omega-3 Superfood Salad

Ingredients:

  • 100g kale, Swiss chard, or watercress
  • 30g toasted walnuts & flaxseeds
  • 50g fresh blueberries
  • 2 tbsp tahini, 1 tbsp lemon juice, 1 tbsp olive oil
  • Salt & pepper to taste

Method: Toss the greens with walnuts, flaxseeds, and blueberries. Whisk the dressing and drizzle over the salad.

Roasted beet and chia hummus

Ingredients:

  • 2 roasted beets
  • 1 can chickpeas (drained)
  • 2 tbsp tahini
  • 1 tbsp chia seeds
  • 1 clove garlic
  • 2 tbsp lemon juice
  • salt

Method: Blend until smooth and serve with crudités.

Miso and tahini marinated mackerel

Ingredients:

  • 2 mackerel fillets
  • 1 tbsp miso paste
  • 1 tbsp tahini
  • 1 tbsp soy sauce
  • 1 tsp honey
  • 1 tbsp lemon juice
  • Watercress and sliced radish

Method: Mix marinade ingredients, coat fillets, and leave for 30 minutes. Grill for 3–4 minutes each side and serve with salad.

MAINS

Grilled salmon with walnut and herb crust

Ingredients:

  • 2 salmon fillets
  • 50g crushed walnuts, 1 tbsp parsley
  • 1 tbsp lemon juice, 1 tbsp tahini
  • Steamed kale and cooked quinoa to serve

Method: Mix walnuts, parsley, lemon juice and tahini. Spread over salmon and bake at 180°C for 12–15 minutes. Serve with kale and quinoa.

Vegan omega-3 power bowl

Ingredients:

  • 100g roasted cauliflower, 100g chickpeas
  • 50g dark leafy greens
  • 30g walnuts, 50g blueberries
  • Dressing: flaxseed oil, lemon juice, salt

Method: Roast cauliflower and chickpeas at 180°C for 20 minutes. Toss with greens, walnuts, and blueberries before drizzling with dressing.

DESSERTS

Walnut and dark chocolate energy bites

Ingredients:

  • 100g dates
  • 50g walnuts
  • 1 tbsp chia seeds
  • 50g chopped dark chocolate

Method: Blend dates, walnuts, and chia. Stir in chocolate, roll into balls, and refrigerate.

Dark chocolate and blueberry chia pudding

Ingredients:

  • 3 tbsp chia seeds, 250ml almond milk
  • 1 tbsp cocoa powder, 1 tbsp maple syrup
  • 50g blueberries, 20g dark chocolate shavings

Method: Mix chia, almond milk, cocoa, and syrup. Leave overnight. Top with blueberries and chocolate.

Ingredients such as oily fish, walnuts, dark leafy greens, and berries are packed with omega-3, antioxidants, and fibre, all of which contribute to heart health, cognitive function, and sustained energy. Beyond their nutritional benefits, they bring colour and vibrancy to your meals—a reminder that healthy eating is not about restriction, but about enjoying delicious food that nurtures both body and mind.

 

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