Rich in omega-3s, this naturally gluten-free mackerel dip is perfect for appetizers, picnics, or simply at home, served on crackers, bread or buckwheat blinis and accompanied by vegetables.
Omega-3s are crucial for immune health, hormonal balance, and promoting a healthy microbiome. And yes, it’s not just fibre that feeds the bacteria! Omega-3s help foster the development of beneficial bacteria for our health.
The Omega-3s EPA and DHA are only found in fatty fish. You need to consume about 300 grams per week to meet your needs.
Here’s a quick and simple recipe to help you add more high-quality Omega-3s into your daily routine.
Ingredients for Mackerel Dip :
- 2 cans of mackerel in brine (if in oil, drain the oil and make sure it’s olive oil, not vegetable oil), either in cans or jars
- 2-3 tablespoons of lemon juice
- The green part of a spring onion or chives
- 2 tablespoons of your choice of yoghurt
- Optional: seaweed flakes for an iodine boost, pepper to taste
Instructions
- Blend all the ingredients together.
- Refrigerate. This dip can be stored for 3-4 days in the fridge in an airtight container.
Tips & Tricks
- Prepare the recipe in advance as the dip is best consumed fresh.
- Mackerel is a perfect substitute for tuna. The latter, being a fish higher up the food chain, is quite high in mercury and should be consumed sparingly (no more than twice a month).
- I recommend growing your own chives in your garden, or in a pot on the balcony or near a window. Chives are very easy to maintain. Growing your own herbs is cost-effective and they’ll be organic. You can freeze them in summer; just chop them first.
FODMAP Considerations: Given the amount of yogurt, any type of yogurt will work. However, if you’re the only one at home, buy lactose-free yogurt to avoid waste.