A no-cook salad that eats like a proper meal: flakes of rich mackerel over earthy beetroot and peppery spinach, with walnuts for crunch and a sharp lemon dressing to cut through it all.
Ingredients
- 2 cooked mackerel fillets, flaked
- 2 cooked beetroot, diced
- 2 handfuls of spinach
- 2 tbsp walnuts, chopped
- 2 tbsp extra virgin olive oil, juice of 1 lemon
Method
- Whisk the olive oil and lemon juice with a pinch of salt to make a dressing.
- Toss the spinach and beetroot with most of the dressing and divide between two plates.
- Top with the flaked mackerel and walnuts, and finish with the last of the dressing.
Why it works
This is one of the most brain-friendly plates on the site. Mackerel is exceptionally rich in the marine omega-3s EPA and DHA, and walnuts add plant omega-3 on top — the same fats that support both brain and heart health. The beetroot brings dietary nitrate for blood flow, tying the two benefits together.
