Recipe of the week

These delicious, familyfriendly salmon and sweet potato fishcakes are perfect for a quick and healthy dinner, and packed with omega 3 (good fats) to help reduce cholesterol. Serves 4 Ingredients 600g salmon fillets 300g sweet potatoes, chopped into cubes ½ red onion 80g whole breadcrumbs 1 tbsp olive oil Optional: 4 tbsp sweet chilli sauce ½-1 red chilli depending on how much of a kick you want it to have Salt Instructions: Boil the sweet potatoes until they soften. While they are cooking, fry the salmon in a frying pan for three to four minutes on each side, until cooked through.

Very finely chop your red onion and chilli (if using).

Put your cooked salmon fillet into a large bowl and break it up into small pieces. Add the sweet potato, breadcrumbs and chopped red onion and give it all a good stir.

Add the sweet chilli sauce (4 tbsp), chopped chilli (if using), and season with salt. Give it another good mix.

Divide your mixture into eight and roll each one into a ball. Pat it flat until you have something that resembles a fishcake.

If you have time, put the fishcakes onto a plate and cover with clingfilm. Put them into the fridge for about half an hour (this helps them to firm up and stay together during cooking – although you could skip this step and still cook them without any problems, you just have to handle them a little more carefully).

Heat the olive oil (1 tbsp) in a large frying pan (you may want to cook these in two batches or use two pans so they’re not all squashed in). Turn the heat down to low-medium and add the fishcakes. Cook on one side for four to five minutes and then carefully flip them over. Cook them on the other side for a further four to five minutes until hot all the way through, then serve with a nice fresh green salad. This workout is great for building strength and toning the muscles in your upper body, especially in your arms, shoulders, back and abs.

Perform each exercise for 20 seconds, back-to-back, then rest for 20 seconds.

Perform five rounds in total to make it a 10 minutes upper body HIIT.

20 seconds BICEP CURLS

20 seconds SHOULDER PRESS 20secondsPLANKROWS 20 seconds SQUAT THRUSTS

20 seconds RUSSIAN TWISTS 20 seconds rest x5 Before you start the workout,gotowww.youtube.com/ grahamlowpt to watch the demo video.