Are you tired of hitting a wall only a couple of hours past lunch time, leaving you to count down the remaining hours of the day? The afternoon slump can be a hard thing to get past and for many people a frequent cause for slipping up with healthy eating. Even if you eat balanced, healthy meals the rest of the day, the mid-afternoon splurge can sabotage goals and create a cycle of needing a jolt every day.


The best way to avoid this is ensure you are fuelling your body with the right food at meal times. Incredible as it may sound, some foods while filling our stomachs, also saps the body’s energy to function optimally. For example, opting for highly processed and refined carbohydrates while providing a quick surge of energy is only short lived. It may in fact leave you feeling drained and lethargic a few hours later. When we feel tired, drained and exhausted all the time, it is usually due to the kind of food that we include in our diet. The good news is that it takes only a little effort and determination on your part to change or eliminate foods that are bringing you down and introduce the foods that will stimulate you.


One of the best ways to ensure you’re eating your way to feeling your best is to include protein in every meal. Proteins digest slower and, therefore, provide energy more consistently than a sugar high/crash experienced with high carb snacks.


Fat is also a macronutrient like protein that will go a long way in giving you long lasting energy. While fat doesn’t build muscle like protein does, it does help maintain the health of many independent systems. It’s a crucial link to proper nutrition, throughout the body.


These oven baked salmon cakes are a perfectly balanced lunch option. Full of protein and loaded with quality fats, they are also low in carbohydrates. These healthy fish cakes will fill you up and give you long lasting energy that will see you flying through the afternoon. This recipe is also great for meal prepping. Make a double batch and freeze in portion sizes for a quick meal ready to go ahead of time.


Serves: makes approx 6 – 8



½         Cup                 Almond meal

¼         Cup                 Flaxseeds

3          Tbsp                Parsley, finely chopped

3          Tbsp                Shallots, (spring onions) thinly sliced

Salt and pepper, to taste

2                                  Eggs, slightly beaten

2          Tbsp                Milk

1/8       tsp                   Pepper

1/8       tsp                   Worcestershire sauce

450`     grams              Canned salmon, drained and flaked

1          Cup                 Cheese, shredded

1 – 2     Tbsp                Butter, melted




  1. Preheat oven to 200C.
  2. In a large mixing bowl, combine the almond meal, flaxseeds, parsley, shallots, salt and pepper. Mix together well.
  3. Add all remaining ingredients, except for the butter and fold through until well combined. Adjust wetness or dryness so that the mixture holds together.
  4. Shape into patties, placing them on to a lined baking tray.
  5. Brush each patty with the melted butter, then place in oven.
  6. Bake for approximately 10 – 15 minutes, or until golden brown.


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