Salmon winter greens pie 

Get all your recommended 5 daily vegetables, in this tasty salmon winter greens pie. It’s just so good. Perfect for an evening dinner on a cool night!

A pie is always a great choice for comfort food but this recipe has additional health benefits.

Ashleigh Feltham (MNutrDiet)

The cooler months are creeping up, but it does not need to be bad news for your taste buds or health. This salmon winter greens pie is sure to add a smile to your day. Safcol salmon is a quality fish and a great source of essential omega 3 fat. This anti-inflammatory fat is needed for the retinas in your eyes to work well and your brain and heart to function optimally. On top of this, salmon provides a great source of protein to keep you feeling fuller for longer and is also needed to make and repair all the cells in your body.

Extra virgin olive oil is a gold medalist in terms of the health benefits it provides your body. Like the omega 3 fat in the salmon, it promotes healthy cholesterol levels. This means more ‘good’ HDL cholesterol and less ‘bad’ LDL cholesterol and triglycerides. Also, over 36 different antioxidants are found in extra virgin olive oil. Antioxidants fight off free radicals which can cause damage and disease to the cells of your body.

Onion adds fibre as well as the immune optimising antioxidant quercetin. Garlic helps too with its antioxidant allicin. Mixed green leaves add additional fibre and folate for DNA synthesis and repair. Also, vitamin A to support your immune system and keep your vision sharp. Mixed green leaves also provide vitamin K which allows your blood to clot normally and plays a role in keeping your bones strong.

The delicious cheeses add calcium to this meal to keep your bones and teeth strong as well as playing a role in supporting normal muscle contractions. Cheese and eggs also provide protein, B12, choline, iodine, vitamin D, vitamin A and selenium too!

Nutmeg is rich in antioxidants and has anti-inflammatory properties, so is a great addition to this recipe. Not forgetting the humble lemon juice which adds immune-boosting vitamin C to the meal. A pie is always a great choice for comfort food but this recipe is, even more comforting with its additional health benefits.

This nutritional information has been created using the foodstandards.gov.au online tool. While every attempt has been made to ensure accuracy, it should be considered a guide only.