Recipe

Salmon Pie

Quick and Easy - For one:

Half a tin of salmon, size 180 gram, I use Sainsbury’s skinless and boneless. Place in ovenproof dish and flake, add a dash of vinegar and salt and pepper to taste (at this stage you can add any herbs if you wish - parsley, dill, fennel).

Add 2 tbl spoons of crème fraiche, and mix well together. Cover with mashed potatoes fork the top. Place in medium oven for about half an hour, until top is crisp and well heated through. You can, if you wish, dot with butter, or cover with grated cheese. Double amount for two.

Thanks to:
Brenda Lakey

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Menu designed to keep you young!

Source: Help the Aged British Nutrition Foundation

Calcium is found in all dairy produce (including low fat varieties), spinach and oily fish such as sardines.

Vitamin D, which helps absorb calcium, is found in oily fish, meat, margarine and powdered milk, eggs and sunlight.

Folic acid is found in dark green leafy vegetables, fruits and berries, potatoes, whole grains and milk and liver. Many foods such as cereals are fortified with folic acid.

Vitamin C is important for healing wounds and to maintain connective tissue. Vitamin C-rich foods include kiwi and citrus fruits. Eat at least five portions of fruit and vegetables a day, which can include canned, dried and frozen as well as fruit juice.

Eat at least one portion of oily fish a week and choose a diet low in saturated fat. Make sure you eat at least one fibre-rich food, such as wholemeal bread, cereal, pasta, rice and potatoes, with each meal.

Eat a portion of protein-rich food, such as meat, beans, lentils, egg, nuts and fish, at two meals daily. Make sure salt and sugar intake is moderate.