I’ve got an immune-boosting recipe for you today that’s ABSOLUTELY delicious!

These days I’m all about anything that helps shore up my defenses against illness – and I definitely encourage you to do the same! This isn’t just good now while we’re in the middle of fighting a pandemic, but for everyday life.

So, why is this recipe so awesome?

It’s packed with protein and loaded with gut-friendly healthy omega-3 fatty acids PLUS both prebiotics and probiotics. As I mentioned in an e-mail last week, your gut plays a HUGE role in your immune system.

And BONUS ... it’s surprisingly easy to make.

You probably already know that omega 3 fats are great for your heart and brain.....but did you know that they also can increase the good bacteria in your gut?

And the specific kind found in fatty fish like salmon (which are rich in DHA and EPA omega 3s) appears to boost immune function, according to studies!

In an environment that seems to work AGAINST all those healthy gut bacteria – between poor diets, stress, sedentary lifestyles, etc. – it’s a great idea to do everything you can to help shore them up!

Note: Make sure you get fermented – aka “brined” – pickles for this recipe.

Pickles made with vinegar don’t contain the active probiotics cultures that brined pickles do. You can usually find them in the cooler section at the supermarket.

If you can’t find fresh salmon in your store, you can use frozen. Just follow the package directions for cooking. 

 

Lemon Salmon with Asparagus and Pickles

• 1 lb (450 g) salmon, skin on, cut into 4 portions
• Olive oil cooking spray
• 2 medium lemons (1 sliced, and 1 juiced)
• 3 tbsp extra virgin olive oil
• ½ tsp salt
• Several “grinds” of  black pepper - plus additional to taste
• Optional: finely chopped fresh herbs of choice (thyme or basil work well)
• 1 lb (450 g) baby asparagus, trimmed
• ½ cup (75 g) brined pickles, chopped

Let the salmon sit at room temp for about 10 minutes while you prepare your other ingredients.

Preheat your oven to 375ºF (175ºC) and tear off 4 pieces of aluminum foil that, folded, will be large enough to hold a piece of salmon.

Lightly coat the foil with cooking spray, then place a salmon portion on each. Take 1 tbsp of olive oil and drizzle each portion with a small amount. Arrange lemon slices over the top, along with a sprinkle of salt, pepper, and optional herbs.

Fold the sides of the aluminum foil over the top of the salmon so each is completely enclosed. Leave some room inside for air to circulate.

Bake for 15-20 minutes, until the salmon is fully cooked (thicker salmon cuts might take a bit longer). It should flake when done.

While that cooks, slice your asparagus into thin diagonal strips. Place in a bowl and toss with 2 tbsp olive oil, lemon juice, and salt & pepper.

Meanwhile, chop the pickles.

To serve, divide the asparagus salad and salmon among 4 plates, and top each with 2 tbsp of pickles (or to taste).

I hope you enjoy this! It’s DELICIOUS!!!!!!

Nicki xx

www.nicolacarless.com

 

PS: If you need more ideas for easy, tasty and healthy recipes while you are in lockdown, you can download 3 of my favourite Fat Loss Cook Books (e-books) for just £10!

DOWNLOAD MY LOCKDOWN RESCUE RECIPES HERE

Just click the above link to get yours sent straight to your inbox!

 

PPS: Combining healthy eating with regular exercise will help you to handle stress better, boost your immune system and prevent you coming out of this lockdown a few pounds heavier!!

Whilst we cannot attend The Studio at the moment, you can join me online and do as many (or as few!) of my classes as you like.

The online sessions are held in a private Facebook group. There’s a mix of LIVE sessions and pre-recorded sessions and they are between 30-45 minutes.

You can do these at home with me or at a time to suit you.

It’s only £10 per week and you can cancel anytime. If you would like to join us click HERE

Lots of my members who have joined my online sessions have said that the home workouts have really helped them, not only keep their exercise routine going but they’ve helped  them de-stress and have given them some normality in their day!!

We have created a really supportive community and it’s lovely to see everyone support one another within the group, give them a high five when they’ve completed their workouts and ‘chat’ with each other!

If you would like to join us, click HERE

Here’s this week's timetable: