Miso Mackerel and Red Cabbage slaw

This summer salad is satisfyingly crunchy and makes a great alternative to the more traditional leafy green salad. It introduces lots of vibrant colours like bright orange and deep purple and adds a beautiful sunny centrepiece to any dining table.

Feed your "friendly" gut bacteria and help balance out those hormones.

Cabbage contains a substance called DIM and indole-3-carbinol. These phytochemicals have a balancing effect on female hormones and have shown to reduce the risk of cancer. The sulphur content of cabbage also supports liver detoxification pathways.  Cabbage (and vegetables in general) are a rich source of fibre which gut bacteria thrive on. 

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Miso paste is made from fermented soybeans and is a staple in Japanese and asian cultures. Unpasteurised miso paste can contain "friendly" bacteria, like Lactobacillus,  which supports digestion and reduces the risk of food intolerances, as it balances the immune response. It's also worth considering miso paste for bone health because fermented foods can create vitamin K2 which helps transport calcium into our bones. 

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Fennel helps to reduce gas and bloating thanks to its anti-spasmodic ability in the digestive tract, reducing the risk of cramps. It also helps stimulate bile which supports digestion and the breakdown of fats. 

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Salad Ingredients 

For the salad:

• Half a red or white cabbage, thinly sliced.
• 1/2 - 1 fennel bulb, thinly sliced. 
• 2 spring onions, sliced.
• Optional extras: sesame seeds and freshly chopped coriander

Combine in a salad bowl then make the dressing.

For the salad dressing:
Blitz the following in a blender or food processor:

• 1 carrot
• 1 tbsp. miso paste (white or brown)
• Juice of 1/2 lemon 
• Splash of toasted sesame oil
• 1 small chunk of ginger
• 1 clove of garlic 
• 1 tsp. of honey (or agave nectar)
• 1 tbsp. water to thin if needed 
• (Don't add salt as miso paste is naturally salty) 
• Gradually pour in approx 3 tbsp. olive oil as you blend these ingredients together.
• Taste and adjust to suit. I find I add a little more miso or a little extra honey depending on flavour. Not sure why but it's different every time! 

​Drizzle the dressing over the salad and toss to combine. You will probably have leftover salad dressing so either keep it in the fridge for a few days or drizzle it over the fish. 

How to cook mackerel

Mackerel is an oily fish which is a source of DHA - very important for brain health, memory and concentration.  
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If using fresh raw mackerel fillets they cook incredibly fast on the grill. I use a George Foreman grill and they are ready in 2-minutes at a medium heat. 

If using a regular grill try grilling them for 1-2 minutes on each side. Be careful not to overcook them as they can dry out.

You could also use ready-to-eat smoked mackerel fillets to save time. 
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Drizzle any leftover salad dressing over the fish. Yum!