Omega 3 Salad Pitta *Quick Lunch*

Omega 3 is an essential fatty acid, which the body cannot make, so it relies on its supply through food. There are many benefits to consuming omega 3 including reducing inflammation, supporting brain health and providing nourishment for our eyes, skin and hair. It is also supportive for heart health and helps to prevent mood disorders, such as depression and anxiety.

So how do we get more in our diet? The main sources of omega 3 are fatty fish i.e. salmon, mackerel, anchovies, sardines. Having three portions of oily fish a week (maximum) is a great way to get sufficient levels of omega 3.

A few tips / recommendations when buying oily fish:

• Always go for wild (sustainably sourced), over any farmed fish. This will have a much better nutrient profile, including high omega 3

• If buying in tins, select fish in spring water, over oils (especially sunflower oil)

• Select smaller fish (salmon, mackerel, anchovies, sardines, herring), rather than larger fish (i.e. tuna and swordfish) which have higher levels of mercury

Sardines are the most budget-friendly option, but they don’t get much airtime. However, they are such a great nutrient packed food, and as well as being rich in omega 3, they’re also:

• High in protein

• A source of vitamin D

• High in calcium

• Contain a compound called creatine, which supports bone health, muscles and cellular energy

I have therefore created the recipe below as a quick and easy way to eat sardines for a nutrient-dense lunch. This salad pitta is also packed with plant diversity and polyphenols to support the microbiome, so it's a winner all around.

Here’s what you’ll need and how to make it (serves 1):

• 1 tin of sardines (in spring water)

• 1/4 small red onion

• 1 medium vine tomato

• A handful of organic spinach

• 5 green olives

• Sea salt and black pepper

• A drizzle of extra virgin olive oil

• Splash of apple cider vinegar

• 1 wholewheat pitta

1. Drain the sardines, then add to a bowl and mash up with a fork.

2. Finely chop the onion, tomato, spinach and olives.

3. Then add all the chopped ingredients to the sardines, add seasoning, oil and vinegar. Mix well, until combined.

4. Toast the pitta, cut in half and stuff with the sardine salad filling.

   Hope you enjoy!