At this time of year we all like to indulge, but this smoked trout pâté recipe made with horseradish and cottage cheese served on seed crackers is a great way to satisfy your craving for something delicious, while still keeping it incredibly nutritious.
I adore smoked trout, it’s high in protein, which is essential for strong muscles and bones, and cell repair; as well as being packed full of B vitamins (B12, B6 and B3), which are all vital for supporting a healthy nervous system and brain function. Considered to be a superfood, trout is also an oily fish, meaning it’s high in omega 3 fatty acids, which keeps our brains, hearts eyes, skin and joints healthy. The cottage cheese in this recipe is a great source of protein and B vitamins too, along with minerals like calcium that keeps bones and teeth strong; and the horseradish gives it a punchy taste that is also high in antioxidants.
The trout pâté is ideal for seeing on top of my seed crackers for a tasty snack, canapé, or light lunch (or even breakfast!). My crackers are light and fresh, simple to make, and packed full of goodness – rich in protein and fibre, along with nutrients like zinc, magnesium, and vitamin E – so all excellent for our repair functions and immunity.
Serve the crackers topped with pâté, and a side/garnish of a fresh crunchy salad like watercress, or grated beetroot to get an extra dose of antioxidants.
Serves 4 – 6
Ingredients for the crackers
100g chickpea or buckwheat flour
160g mixed seeds like sunflower, pumpkin, sesame, poppy, flax or chia
180ml of boiling water
1 tbsp extra virgin olive oil, plus a little extra for brushing
1 tbsp tahini (sesame seed paste)
A good sprinkle of the following dried herbs you wish: cumin seeds, fennel seeds, caraway seeds, turmeric powder
Ingredients for the pâté
One tub of natural cottage cheese
One pack of smoked trout
The juice of half a lemon, and a little grated zest (to serve)
One teaspoon of horseradish sauce
One teaspoon of fresh or dried dill (to serve)
Freshly ground black pepper and salt to season to taste.
Pre-heat oven to 140°C (120 fan), or gas mark 1/2.
Place all ingredients for the crackers in a medium sized bowl and mix together with a spatula. Set aside for 15 minutes to allow the mixture to come together.
Shape the mixture into a ball, adding a bit more flour or tahini if too wet, or more water if too dry. Take a square of grease proof baking paper and brush with olive oil before placing your ball of mixture in the centre. Lay another oiled piece of paper on top (oiled side down).
Using a rolling pin, roll out the ball of mixture evenly into a rectangular shape, making it as thin as possible (approx. 1mm thick). Remove the top layer of baking paper, and cut your rolled out mixture to desired size and shape.
Place the baking paper with the crackers onto a tray, and bake in the oven for 35 minutes, checking regularly, until crisp and golden.
Remove and allow to cool, this is when they will become nice and crispy. Once cooked, crackers can be stored in an airtight container for up to 5 days.
While your crackers are baking, you can move on to your pâté.
Add all ingredients for the pâté into a blender, and pulse on medium for 10 – 20 seconds. You can do a quick taste check and add a little more of any of the ingredients, along with your salt and pepper, to reach your desired consistency and taste.
Once you have finished, chill in the fridge for at least 2 hours before serving. Pâté will keep for up to 2 days refrigerated.
To serve, sprinkle a little dill and lemon zest over the pâté, then spoon onto your seed crackers and enjoy!
Wellbeing Sisters Top Tip: We cut our crackers with a 2.5 inch circle cutter which made 45 crackers – but you can cut yours into any size or shape you like!
ABOUT THE AUTHOR
Mel holds a BSc (Hons) in Nutritional Therapy, an MSc in Nutritional Medicine, and has been specialising in fertility and pregnancy nutrition for over 18 years. Her career includes time spent at the Zita West Fertility Clinic, The Healthy Holiday Company, and Dr Jane Benn & Associates. Mel set up Melanie Brown Nutrition 10 years ago and currently works with clients across the globe advising them on fertility-enhancing diet and lifestyle.