The conscious inclusion of local, wild-caught fish is a healthy habit of people in the Blue Zones (a term given to the healthiest and longest living populations around the world who eat a predominantly plant based diet). Although my emphasis will always be on plant foods, the fact remains that there are several nutrients that are very tricky if not impossible to obtain without supplementation when eating entirely plant-based. This is because some nutrients, such as iron and zinc, are less bioavailable in plants; our soil is no longer rich in B12, due to the heavy use of pesticides and antibiotics; and our body’s ability to convert the type of omega-3s found in plant foods (ALA) into other important omega-3s (EPA and DHA) is limited.
I believe that wild-caught fish can fill these gaps. For example, salmon provides omega-3 essential fatty acids (including EPA and DHA), B12, highly bioavailable iron and zinc, retinol, vitamin E, choline and a complete amino acid profile. It is particularly beneficial for resolving skin issues as the nutrients it provides helps to reduce inflammation, protect against free radicals, maintain skin strength and integrity, assist in the production of new skin cells and reduce scarring. Furthermore, the full range of omega-3 fatty acids that it contains are excellent for brain health.
However, it is important to source fish that has been caught sustainably. Wild-caught is best, local if you can, and in favour of those that are more abundant and lower on the food chain (ones that are not exposed to the higher levels of mercury or other chemicals like PCBs). This is of course more sustainable than the consumption of seafood caught in large nets and shipped across the globe. It is also healthier and more ethical than farmed fish that are pumped with antibiotics and not allowed to live freely.
If fish is not something you are willing to include in your diet for ethical reasons, then you might like to consider the inclusion of oysters. Oysters do not possess a central nervous system and are thus believed not to experience pain. Sustainability-wise, their production helps to boost biodiversity as they filter and clean our oceans; there is little danger of overfishing; they do not contribute to deforestation; and there is no damage to other sea life when they are harvested.
The important message here is to be conscious of your food choices. The health of ourselves, the planet and all life on it would drastically improve if everyone moved to a more plant centred diet. But your health is your wealth. Try not to be too rigid in your belief system that you are not open to change or the messages your body is sending you.
If you feel called to make it, this simple smoked salmon, avo & dill crepe is incredibly healing and nourishing (not to mention delicious)! The crepe is made from buckwheat flour and includes turmeric with black pepper as a potent anti-inflammatory and antioxidant. Smoked salmon is the feature ingredient, alongside avocado (rich in moisturising fats and vitamin E for glowing skin), spinach (a good source of iron, folic acid and other vitamins/minerals), lemon (helps to flush the liver and rich in vitamin C for collagen production) and dill (contains anti-inflammatory and detoxifying compounds). Nutrition aside, this flavour pairing is divine.
I have included the recipe below if you feel called to make it x
Smoked Samon, Avo & Dill Crepes
Ingredients:
*serves 2
- ½ cup buckwheat flour
- ½ teaspoon baking powder
- 1 teaspoon ground turmeric
- Pinch sea salt and cracked black pepper
- 1 cup plant-based milk of choice (hemp, almond, soy, coconut, macadamia, oat)
- Coconut oil, for frying
- 2 large handfuls baby spinach
- ½ avocado, sliced
- 100 g wild-caught smoked salmon
- ½ lemon, cut into wedges
- Fresh dill, to serve (optional)
Method:
- Add buckwheat flour, baking powder, turmeric, sea salt and pepper to a large bowl. Stir well to combine.
- Pour in the plant-based milk. Use a whisk or fork to form a smooth batter. Add a little extra milk if necessary.
- Heat a little bit of coconut oil in a medium frying pan over medium heat. Pour half the pancake mixture into the pan. Cook until bubbles form and edges appear crispy and golden. Flip and cook on the other side until golden brown. Repeat for other crepe.
- Saute spinach in the pan with a dash of coconut aminos or filtered water.
- Serve crepes with sautéed spinach, smoked salmon pieces, a quarter of the sliced avocado, a wedge of lemon and fresh dill to garnish.