One-Pot Smoked Salmon Spaghetti with Lemon & Zucchini
We’ve all heard of the Omega-3 fatty acids, and most of us have probably heard that they’re good for us, but why? First we need to back up and address why fats are necessary in the human diet (class notes from Nutrition Concepts & Controversies, UBC 2021, professed by Dr. G. Hammond).
Fats are an important source of fuel during times when you are resting or when you are engaging in light physical activities.
Fat stores fuel in your cells for when you do not have access to other forms of energy.
Fat acts as an insulator, helping your body maintain the proper temperature.
Fats in the diet are necessary for the absorption of fat-soluble vitamins such as vitamins A, D, E and K.
Fats in the diet help your body experience fullness when eating.
Fats act as a flavour enhancer and give a pleasant texture to foods.
For these reasons, diets that are described as being “non-fat” are not necessarily ideal! We need to consume an adequate amount of healthy fats to ensure proper maintenance and functioning of our cells. However, it is entirely possible to consume too much fat, just like you can consume too much of any component of the diet.
If you are eating a meal that includes one component that has high fat content, it is a good idea to combine it with other components that have low fat content and fibre. This recipe contains pasta (low fat), zucchini (low fat + fibre), cashews (moderate fat + fibre), and smoked salmon (high omega-3 fat). This is a great combination of foods that exemplifies how variety and moderation in a meal can result in healthy fat intake.
Salmon is rich in omega-3 fatty acids which are known to decrease inflammation and blood pressure when consumed in moderation. High levels of chronic inflammation are known to increase a person’s predisposition to chronic diseases such as cancer. High blood pressure has been linked to cardiovascular disease, which can lead to blood clots causing heart attack and stroke, among other risks. Rinninella (2019) states that consuming omega-3 fatty acids can have a role in healing the gut “by restoring a healthy microbiota composition and increasing the production of anti-inflammatory compounds” (link to article here). By consuming a diet that consists of a variation of different foods all eaten in moderation, we can minimize these risks, heal our guts, and promote a long, healthy life.
*serves 2
Ingredients:
¼ cup cashews, soaked in water for at least 1 hour
1 small zucchini (115-130 grams)
1 shallot
3 cloves garlic
2 tbsp olive oil
½ tsp chili flakes (optional)
zest and juice from 1 lemon
170 g dried spaghetti (feel free to use gluten-free, whole grain or regular; 170 g works out to be about half a box of dried pasta)
150 g piece of smoked salmon
salt & pepper
The first step is to make the cashew cream. Blend the soaked cashews with ½ cup water and ¼ tsp salt until smooth and creamy. I recommend using a high-powered blender like the NutriBullet or Vitamix.
Chop zucchini into half-moons, about ¼ inch thick. Mince the shallot and grate the garlic. Heat 2 tbsp olive oil over medium heat in a large saucepan, pot, or dutch oven. Add minced shallot to the pot once the olive oil is hot and cook for 2 minutes, until it is translucent. Add garlic, chilli flakes and lemon zest and cook for another minute, until fragrant. Add 2 cups of water, the cashew cream, 1 tsp salt, the dried pasta and the chopped zucchini. Turn the heat up to high and bring to boil. Once boiling, reduce heat to low and cover. Check pasta after 15 minutes and if not ready keep checking every 2 minutes until it is al dente.
While the pasta is cooking, chop your smoked salmon into bite-sized pieces.
Once the pasta is done, turn the heat off and stir in 2 tbsp lemon juice. Fold in the smoked salmon and season with salt and pepper to your taste. Enjoy!
