Mack­erel is the new su­per­food

Sunday Independent (Ireland) - Life - - NEWS - Su­san Jane White

Mack­erel is Ire­land’s poster boy su­per­food. We have loads of it, it’s sus­tain­able, tastes great and hot-wires our brain cells.

Kids will even de­vour this oily fish, pro­vided you po­lice the fil­let for pesky bones first. Yes, mack­erel is that su­per. And we all know that feed­ing chil­dren healthy food can be as easy as stuff­ing tooth­paste back into its tube.

Let’s have a look at why mack­erel is king of the fish counter. Fish is a stel­lar source of com­plete pro­tein — handy for gym bun­nies and grow­ing chil­dren. But did you know that a diet rich in pro­tein sat­is­fies the ap­petite much quicker, and keeps you fuller for longer? This ul­ti­mately leads to less snack­ing, fewer frap­puc­ci­nos, less junk food and fewer tantrums at the of­fice vend­ing ma­chine.

It’s maths, in­nit? By in­creas­ing your sources of pro­tein, you’ll nat­u­rally de­crease your carbs with­out even re­al­is­ing. Try it and see.

Mack­erel swag­gers with omega-3 fatty acids, the ones lauded for brain fuel and frontal-lobe som­er­saults. We like omega-3s for their ded­i­ca­tion to brain power. And crossword co­nun­drums.

This oily fish also has im­pres­sive amounts of se­le­nium. An im­por­tant im­mune-boost­ing min­eral, se­le­nium is charged with de­liv­er­ing some serious free-rad­i­cal ninja moves. As well as its own an­tiox­i­dant be­haviour, re­search has shown that se­le­nium plays a part in re­cy­cling other nifty an­tiox­i­dants such as vi­ta­mins C, E and glu­tathione. What a thrifty lit­tle chap.

So here’s a crack­ing recipe for what we call mack ’n’ cheese at home. My boys go bonkers for it. I make these baby quiches on a Mon­day evening, and leave them in the fridge for thirsty fin­gers through­out the week. You can change it up when you fancy. Salmon and feta? As­para­gus and farm­house cheese? Let your taste buds vote.

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