Healthy Fats: Wild Salmon and Black Rice

Healthy Fats: Wild Salmon and Black Rice

You are what you eat.  A healthy balanced diet is the key to a healthier, longer life.  But over the years we have been lead to believe that the things we should be eating, we shouldn’t and visa versa.

Fat has had a rough ride.  We all know that too much fat can be very bad for your heart.  That much is true. However sticking to a low fat diet might actually be preventing us from getting the body and the longevity we desire.


We all know the importance of Vitamin C within our diet, we are even using it in our skin care regime as seen in the vitage advanced skincare range.  But Healthy fats are as important within our diets and have the bonus of being really great topically applied.  


The fats in avocado raise good cholesterol whilst lowering the bad.  Fish and Butter are full of omega 3 fatty acids.  Our bodies cannot create these fatty acids but they help improve brain function and skin quality. Coconut oil is rich in medium chain fatty acids.  Your body can easily digest these fats and it doesn’t store them, instead it uses them for immediate energy.  


Walnuts, chia seeds, flaxseed and extra virgin olive oil are all other sources of healthy fats and are easy to add to your diet like in our Coconut and Cranberry Granola found here


Have a look at this brilliant recipe and get inspired to include plenty of healthy fats into your life.

Wild Salmon and Black Rice


salmon teriyaki
Photo by pixabay


200g wild or black rice

2 fillets of wild salmon

140g shiitake mushrooms

Any green leaf vegetable including spinach, kale, spring greens, carvelo nero or green beans

1 inch fresh ginger, chopped finely

3 teaspoons of Sesame seeds

Handful of parsley, chopped

1 fresh red chilli, de-seeded and chopped

2 spring onions

Toasted sesame oil

Tamari sauce

1 cup of water




Bake the salmon at 160 degrees a low heat won’t damage the precious fats.  When cooled remove any skin or bones and flake.  Put aside.


Cook the rice (as pack instructions) – if it’s easy cook it will be around 10- 15 minutes if black rice it will be 30 minutes at least. You can pre-cook this and keep it in the fridge.


Put a teaspoon of coconut oil in a pan place on the heat.  Once the oil is hot add ginger and a splash of tamari followed by the shiitake mushrooms and cook until tender.   lower the heat adding the sesame oil, flaked salmon and another splash of tamari. After a minute or so add the cooked rice and keep stirring.  Add freshly chopped parsley, chili, sesame seeds and the chopped greens, cook for around 1 minute.  Turn off the heat and add a little more sesame oil and finely chopped spring onions.


Sprinkle with the sesame seeds and there you have it.  The perfect healthy fat dinner.  This recipe is also delicious cold as a rice salad the next day.  Yummy Wild Salmon and Black Rice!