Our third Tasty Tuesday instalment from Melbourne naturopath Jacqueline Evans offers something each of use could use a little more of – energy! As Jac explains below, the key to maintaining energy levels throughout the day is to ensure an adequate and regular intake of PROTEIN. Salmon is a great source of protein that helps to build and repair the body, as well as sustain lean muscle. It's also a source of omega 3 fatty acids that are critical for good health and energy! Here, Jac has teamed her salmon burgers with a zingy  lemon and tahini dressing – as always, this dish is as tasty as it is nutritious! – Lucy

Grain Free Salmon Burgers with Lemon Tahini Dressing. Recipe – Jacqueline Evans. Styling – Claire Larritt-Evans, styling assistant – Alison Turnbull. Photo – Eve Wilson. Props from top to bottom – small marble bowl from Safari Living, Round Elba Marble Platter by Larritt-Evans in collaboration with G-Lux and Granite Planet, Cara plate from Mr Kitly and Ihada fork from Mr Kitly. Surface – Elba Marble Tile by G-lux.

Just like you wouldn’t drive your car with a dangerously empty fuel tank, you shouldn’t run your body on empty either. To make sure your body has the high-octane fuel you need for energy, you need to fill it with nutrient dense foods. Protein is important for maintaining muscles, bones, hair and nails, for keeping the immune system strong, and preventing fatigue. In other words - it gives you energy!

Protein is made up of amino acids. Nine of these amino acids are called ‘essential’ because we need to get them from food - and we need them to survive! Protein doesn't give you the same quick burst of energy that you'll get from an orange or a muffin, but it does give you the staying power to last the day.

These salmon burgers are one of my favourites to make, mainly because they are so simple to prepare and the kids love them. They're perfect on a bed of rocket, fennel, or served with oven roasted sweet potatoes. Salmon is a great source of quality protein that helps to build and repair the body, as well as sustain lean muscle. Another great thing about salmon is that is a good source of omega 3 fatty acids that are anti-inflammatory to the body and critical for good health and energy.

Don’t be afraid to used canned salmon for a more convenient and less expensive way to up your protein and omega 3 intakes. Both fresh and canned salmon have health benefits, and the softened bones in the canned salmon are actually a rich source of calcium, the major mineral component of bone. Salmon is also one of the few food sources that offer naturally occurring Vitamin D, which helps your body absorb calcium.

The lemon and tahini dressing provides the perfect accompaniment to this simple dish. Tahini is a paste made from ground sesame seeds, also great for you due to their high iron content, which is essential for combating fatigue and poor concentration. This dressing will keep in the fridge for a few days, and can be used for dressing steamed vegetables, on salads with strong leaves such as cos lettuce, or over roast vegetables.

Ingredients

Tahini dressing ingredients ready to go! Recipe – Jacqueline Evans. Styling – Claire Larritt-Evans, styling assistant – Alison Turnbull. Photo – Eve Wilson. Props from top to bottom – Himalayan Salt Block available from Jacqueline Evans, small marble bowls from Safari Living, and Tajika Herb Shears from Mr Kitly. Surface – Elba Marble Tile by G-lux.

For the salmon burgers

200gms canned Wild Alaskan Salmon or cooked salmon, drained
2 free range eggs, beaten
3 tbsp diced shallots
1-2 cloves garlic, diced finely
1 tbsp dried or fresh rosemary
1 tbsp fresh parsley
Chili flakes (optional)
½ tsp paprika
Salt and pepper to taste
1-2 tbsp coconut flour (optional)
¼ cup coconut oil or butter
Lemon wedge to serve

For the lemon and tahini dressing

50ml Tahini
1 medium lemon
2 cloves garlic
50ml natural Greek yoghurt
1 dessert spoon extra virgin oilive oil
Salt and pepper to taste
A pinch of paprika
1 tsp of dill (or can use other fresh herbs you have available such as parsley, oregano, chives tarragon etc)

Method (Serves Two)

For the salmon burgers

Combine the salmon, eggs, shallots, and garlic spices in a small mixing bowl. If the consistence is a little runny you can add a little coconut flour.

In a large pan over medium heat, melt enough coconut oil to cover pan. Form the salmon mixture into 4 equal sized patties, and place them in the pan, all at once or two at a time. Allow the patties to brown on one side before flipping and cook all the way through.

Serve warm (or cold as leftovers) with a drizzle of the lemon and tahini dressing.

For the lemon and tahini dressing

Juice the lemon, finely chop garlic, and add all remaining ingredients into a clean jar and shake vigorously. It's a good workout within itself!

HUGE thanks to Jacqueline for sharing her healing meal ideas with us this month! Stay tuned for her final recipe next week, where she’ll introduce us to a super tasty, family friendly meal with secret liver-detoxifying properties! For more info on Jacqueline's naturopathy background and her beautiful locally made skincare range, do check out her website and Instagram. 

Grain Free Salmon Burgers with Lemon Tahini Dressing. Recipe – Jacqueline Evans. Styling – Claire Larritt-Evans, styling assistant – Alison Turnbull. Photo – Eve Wilson. Props from top to bottom – Himalayan Salt Block available from Jacqueline Evans, and small marble bowls from Safari Living. Surface – Elba Marble Tile by G-lux.