Power up with protein

Protein is an essential part of our diet, vital for growth, repair and general health. A protein-rich lunch helps keep us alert through the afternoon, feeling full and satisfied for longer (rather than a heavy dose of carbs, which can make us sluggish and hungry soon after). Inspired by British Food Fortnight, our resident nutritionist Jess, has whipped up a simple seasonal lunch recipe with Scottish salmon and English broccoli.
 
Superfood salmon is rich in Omega-3 fatty acids and vitamins, and is a great source of lean protein. It is loaded with selenium, which assists with cognitive function, boosts the immune system and will help keep you healthy. Couscous is a good source of plant-based protein, also rich in selenium, plus it’s super easy to prepare!
 

Recipe: Grilled Salmon Fillet with Herby Couscous & Steamed Broccoli

 
Serves: 1

Prep time: 10 minutes

Cooking time: 10 minutes

Shelf life: 2-3 days

Ingredients

1 salmon fillet

100ml couscous

100ml boiling water

20g broccoli

1 tsp vegetable stock

1 tbsp avocado oil/coconut oil

½ lemon

Salt

Pepper

Method

1. Preheat grill to medium heat.
2. Drizzle oil over the salmon fillet, and season with salt and pepper.
3. Slice up the lemon and place on top of the fillet.
4. Grill for 5-8 minutes, or until cooked through (it will go a pink-opaque colour when it is cooked).
5. Meanwhile, steam the broccoli for 3-4 minutes.
6. Boil 100ml of water and mix with the vegetable stock in a measuring jug.
7. Combine with 100ml couscous*, give it a good stir to mix in the vegetable stock and cover for 2 minutes with cling film.
8. After 2 minutes, fluff up the couscous with a fork, give it another stir and cover again for a further 3 minutes.

*Tip

This is a much easier and more time effective way to cook couscous. Recipes often recommend cooking it on the hob for around 45 minutes, but this takes 5 minutes maximum and gives it a very light, fluffy texture!
 

More suggestions:

You can boost your protein intake in various ways e.g. lean meats, beans, whole grains, nuts and seeds or superfood powders.
 
Here are some of our favourite easy-to-cook recipes:

Sweet potato & white bean chilli (vegan) – Jamie Oliver

Chicken, red pepper & almond traybake – BBC Good Food

Cod with cucumber, avocado & mango salsa salad – BBC Good Food

Find out more:

Food Moods!

Discover how a nutritious diet helps not just physical wellbeing but mental health too, & can make us feel happy, alert & energised