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  • Writer's pictureBex

Cheer up your mood with good food

There is much evidence to suggest a link between Omega-3 fatty acids and mood.

Omega-3's are a type of polyunsaturated fat. They’re deemed essential fatty acids because they’re necessary for health but cannot be made by your body. Thus, you must get them from your diet. Rather than being stored and used for energy, they play important roles in many bodily processes, including inflammation, heart health, and brain function.

Omega-3 deficiency is associated with lower intelligence, depression, heart disease, arthritis, cancer, and many other health problems

A diet rich in fatty fish like salmon, mackerel, herring, lake trout, and tuna are high in omega-3 fatty acids. Add a drizzle of one of our dressings (lemon complements all fish beautifully, or chilli if you like a spicy kick) for an extra boost of Omega-3 and a delicious, simple meal that will help keep your mood boosted.

Smoked Mackerel Fish Cakes

These tasty little fish cakes contain oats too, an excellent source of Fibre and linked to good mood.


  • 500g potatoes, cut into chunks

  • 100g baby spinach

  • 4 spring onions, thinly sliced

  • 3 tbsp horseradish sauce

  • 280g pack smoked mackerel fillets, skin removed

  • flour for dusting

  • 1 egg, beaten

  • 100g oats

  • Lincolnshire Drizzle Lemon Dressing

  • 2tbsp Rapeseed Oil

  • Green salad, to serve


  1. Cook the potatoes in boiling salted water for 10-15 mins until tender. Tip into a colander, leave to steam for 1-2 mins, then transfer to a bowl and roughly crush with a fork. Set aside to cool slightly.

  2. Meanwhile, boil a full kettle. Tip the spinach into the colander and pour over the boiled water to wilt it. Run under cold water, then squeeze dry and roughly chop. Add to the cooled potatoes along with a drizzle of Lemon Dressing, spring onions, and seasoning. Stir, then flake in the mackerel, removing any bones as you go. Fold everything together, then shape into 8 patties. Cover and chill for 15 mins.

  3. Coat the fish cakes in a little flour, then in the beaten egg, and finally the oats, pressing the oats firmly into the patties. Heat the oil in a non-stick frying pan and gently fry the fish cakes for 4-5 mins each side until golden brown and heated through. Drain on kitchen paper and serve with a green salad, and a generous drizzle of Lemon Dressing.

Tuna Pasta Salad


  • 35g pasta swirls

  • 200g pack rocket

  • 200g can tuna in oil

  • Grated zest of a lemon

  • Cherry tomatoes, halved

  • half cucumber sliced

  • Olives (optional)

  • 4tbsp Sweet Chilli Dressing


  1. Cook the pasta in boiling salted water for according to instructions until tender. Meanwhile, tip the tuna and its oil into a bowl and flake the fish, keeping the pieces quite large. Stir in the lemon zest, cherry tomatoes, cucumber, olives, and plenty of salt and pepper.

  2. Drain the pasta, return to the pan and toss with the tuna mixture. Drizzle with the Sweet Chilli Dressing. Serve on its own or with a tomato and onion salad.

Roasted Salmon & Asparagus


  • 400g new potato, halved if large

  • 1tbsp Rapeseed oil

  • 2 tbsp Lincolnshire Drizzle Lemon Dressing

  • 8 asparagus spears, trimmed and halved

  • 2 handfuls cherry tomatoes

  • 2 salmon fillets, about 140g/5oz each

  • handful basil leaves


  1. Heat oven to 220C/fan 200C/gas 7. Tipe the potatoes and rapessed oil into an ovenproof dish, then roast and potatoes for 20 mins until starting to brown. Tos the asparagus in with the potatoes then return to the oven for 15 mins.

  2. Throw in the cherry tomatoes and nestle the salmon amongst the vegetables. Drizzle with the Lemon Dressing and return to the oven for a final 10-15 mins until the salmon is cooked. Scatter over the basil leaves and serve everything scooped straight from the dish

The secret to any delicious food is good ingredients, and a sprinkling of love.

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