•  High in protein
•  Rich in Omega 3 fatty acids
•  Low in saturated fat
•  Low in trans-fatty acids
•  Low in calories

Protein helps to maintain an active metabolism and also provides essential amino acids for growth and maintenance of muscle tissue.

Evidence suggests Omega 3 fatty acids are beneficial for healthy skin and joints also helps in preventing heart disease.

While high in Omega 3 fatty acids salmon is low in saturated fats which are linked to high cholesterol and also low in trans fatty acids which lead to a higher risk of heart disease and stroke and an increased risk of type 2 Diabetes.

High protein foods are also low in calories which can assist in weight loss.

“Well worth a watch”

Serves 2

Ingredients
•  2 x Salmon Fillets (skinless)
•  175g/6oz thin stemmed broccoli
•  140g/5oz baby corn, halved
•  4 baby pak choi, halved
•  2 Limes juiced
•  2 garlic cloves, crushed
•  100ml/3½fl oz chicken stock
•  2 teaspoons soy sauce
•  2 tablespoons rice wine vinegar
•  Grated ginger about thumb size
•  Small bunch sliced spring onions

Method
Mix together garlic, ginger, lime juice, vinegar and soy with some black pepper.

Pour half over the salmon and marinate for about 10 mins. Place the salmon on a non stick tray and grill on high for around 5 mins each side until cooked.

In a wok heat the remaining marinade and stock, add broccoli and corm fry for 5 mins, add pak choi cook for further 2 mins. Place vegetables on serving plate, place the salmon on top sprinkle with any remaining sauce from the pan then sprinkle with onions.

Recipe from Good Food magazine, August 2011.

Ingredients
•  2 salmon fillets (approx 125g/4.5oz)
•  100g/4oz Basmati rice
•  400g can black eyed beans, drain and rinse)
•  1 tbsp hot pepper sauce
•  1 tbsp creole or cajun seasoning mix
•  1 tbsp clear honey
•  2 limes, cut 1 into wedges and 1 juiced
•  Small bunch roughly chopped coriander, plus extra to serve

Method
Heat the grill to hot, roll the salmon in the seasoning mix to cover, cook the rice as per instructions adding the black eyed beans for the remaining 2 mins of cooking time, drain then return to pot and cover with lid.

Cook the salmon under grill for 8 minutes without turning, meanwhile mix the honey, lime juice and pepper sauce together, Stir the coriander through the rice, drizzle the sauce over the salmon, serve with lime wedges and sprinkle with the extra coriander.

Recipe from Good Food magazine, January 2012.

The Charity bike ride proved to be extremely challenging! Despite the altitude, heat, monsoon rains and the steepness of many of the roads, we all made it!

Not for the faint hearted; the generous support and donations I received certainly kept me focused as I pedalled for 5 days and covered in excess of 400 kms.

Your hats were given to the Faraja Trust in Nairobi ( womens Cancer Care)., along with lots of other items of clothing  etc that we had with us. These items are then given out to the poorest of people in and around the area, as they truly have nothing nice to wear.

We were not allowed to give anything to the children that we saw en route as there are so many of them with so little, it is felt that they would fight between themselves in order to try and secure an item.

The poverty we saw was overwhelming, however for the most part, these beautiful people know nothing else and seem incredibly happy.

The Rift Valley is a most extraordinary and beautiful sight with vast views into the distance.A true Garden of Eden, the people in this astonishing landscape move with such grace and elegance and yet are so poor and are so detached from the modern world that they are probably in a better place!   What is lacking is education for these people, especially when we talk about health and schooling for the children.

Once again, thankyou

Trish Atkinson

Ingredients
•  100g smoked salmon pieces
•  400g pasta, tagliatelle bows or shells
•  225g broccoli florets
•  200g garlic and herb cream cheese
•  1 tbsp olive oil
•  6 tbsp whole milk
•  2 tbsp butter
•  1 finely chopped leek
•  Salt and pepper

Method
Cook the pasta until tender and drain, meanwhile steam the broccoli until tender approx 8 to 10 mins.

Prepare the sauce at the same time by heating the oil and butter in a heavy based frying pan, add the leeks and sauté for around 7 mins or until soft then gently stir in the cream cheese and milk and heat through.

Add the salmon pieces and cook for around a minute until opaque, combine the sauce with pasta and broccoli, mix well and season to taste.

It was an excellent morning shooting for some of the team at JCS.

The day started with Coffee and Biscuits and for some this was the highlight of the day, after a few practice shoots, the competition got underway and the mood became very competitive, even those with hand/eye co-ordination of lame ducks where starting to hit something.

With the first part of the day over. It was then time to move to the bows and arrows (Archery). Were it would seem that some went back to their childhood and demonstrated a keen eye for the bull. However there were others who found it difficult to pull the strings.

With a 20 mile an hour cross wind the arrows where flying everywhere except the target. The competitive edge continued to the end. By the end of the day we know who the cowboys were and who the Indians were.

The overall winner was Rachel Thorndyke with Scot Adwick taking the money.

Over all it was a fantastic and memorable day shooting. We definitely discovered we’ve hidden talents within the team.

•  High in protein
•  Rich in Omega 3 fatty acids
•  Low in saturated fat
•  Low in trans-fatty acids
•  Low in calories

Protein helps to maintain an active metabolism and also provides essential amino acids for growth and maintenance of muscle tissue.

Evidence suggests Omega 3 fatty acids are beneficial for healthy skin and joints also helps in preventing heart disease.

While high in Omega 3 fatty acids salmon is low in saturated fats which are linked to high cholesterol and also low in trans fatty acids which lead to a higher risk of heart disease and stroke and an increased risk of type 2 Diabetes.

High protein foods are also low in calories which can assist in weight loss.

Ingredients
•  250g salmon fillets (skinless and boneless)
•  1 large ciabatta
•  Grated rind of 1 lemon/lime and juice of ½ lemon/lime
•  2 tbsp olive oil
•  Large bag watercress (discard the tough stalks)
•  2 tbsp fresh chives snipped
•  1 tbsp capers
•  Salt and pepper

Method
Preheat grill medium–high, slice ciabatta horizontally in half and place cut sides down, grill until brown.

Cut the salmon fillet into slices about 1cm/½ inch, place in heatproof dish, season well sprinkle over the lime or lemon rind and juice and drizzle over the oil over. Cook salmon under the hot grill for 2 mins, turn and cook under grill again for about 2 mins until the fish is cooked and firm, remove and put aside.

Spoon some of the juices from the salmon over the cut sides of the ciabatta and place under the grill until crisp and golden about 2 mins. Arrange half the watercress over bottom half of bread, sprinkle the capers and place  slices of salmon overlapping slightly, spoon over the remaining cooking juices, sprinkle the chives and remaining watercress, replace the top of ciabatta cut into 4 slices and serve.