Smoked Salmon Rice Cakes with Avocado Cottage Cheese and Dill

Crunchy rice cakes spread with avocado mashed into cottage cheese, topped with smoked salmon and fresh dill. A high-protein snack for after a workout, ready in 5 minutes.

Snack

Serves 1

A plain rice cake spread with a thick layer of green avocado mash and topped with folded slices of smoked salmon and a sprig of dill on a wooden surface

Ingredients

2 plain rice cakes (about 8g each), labelled gluten-free if you need it
50g/1¾oz cottage cheese
½ small ripe avocado (about 50g/1¾oz flesh)
1 tsp (5ml) lemon juice
50g/1¾oz smoked salmon
A few sprigs of dill (about 2g) and a pinch of black pepper

Method

Mash the avocado with the cottage cheese and lemon juice in a small bowl with a fork, leaving it slightly chunky. Season with pepper; there is no need for salt, as the salmon is salty.
Spread the mixture thickly over the rice cakes.
Top with the smoked salmon and dill and eat straight away, before the rice cakes soften. Keep the stone in the other half of the avocado, brush the cut side with lemon juice, wrap it and keep in the fridge; use within a day.

Why it works

This snack gives you about 19g of protein for 278 calories, from the smoked salmon and cottage cheese. Around 20g of protein after exercise is a commonly recommended amount to support muscle repair.

Avocado meets cottage cheese. Mashing avocado into cottage cheese gives a creamy, green spread with more protein than avocado alone.

Why it is tagged for blood sugar. Plain rice cakes on their own raise blood sugar quickly, but here the 15g of carbohydrate comes with plenty of protein and healthy fat, which slow how quickly it is absorbed.

Eat it straight away. Rice cakes soften within minutes under a moist topping, so assemble them just before eating.

Contains fish and milk. Free from gluten if your rice cakes are labelled gluten-free. Smoked salmon is salty, so no salt is added. If you are pregnant, the NHS says cold-smoked fish like smoked salmon must be cooked until steaming hot, so this snack is not suitable in pregnancy as written. For a breakfast with the same flavours, try the smoked salmon, egg and avocado wrap.

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Grilled chicken souvlaki skewers on a plate with a crunchy salad of shredded red cabbage, red onion and tomato, carrot strips and celery leaves

creamy-lemon-garlic-prawn-tagliatelle

Creamy Lemon Garlic Prawn Tagliatelle

Dinner

tagliatelle, king prawns, olive oil, garlic, chilli flakes, half-fat creme fraiche, lemon, parmesan, parsley

A plate of tagliatelle in a light creamy lemon garlic sauce topped with pink prawns, chopped parsley and grated Parmesan

chicken-spinach-courgette-salad-feta-olives

Chicken, Spinach and Courgette Salad with Feta, Olives and Almonds

Lunch

chicken breast, olive oil, courgette, spinach, cherry tomatoes, black olives, feta, flaked almonds, oregano, lemon, dijon mustard, honey

A bowl of baby spinach salad with sliced chicken breast, cherry tomatoes, courgette, black olives, cubes of feta and flaked almonds, drizzled with a mustard dressing

black-bean-sweetcorn-quesadillas-salsa

Black Bean and Sweetcorn Quesadillas with Salsa

Lunch

wholemeal tortillas, black beans, sweetcorn, red onion, red pepper, cumin, smoked paprika, chilli powder, reduced-fat cheddar, tomatoes, lime, coriander, greek yogurt, olive oil

Golden wholemeal quesadilla wedges stacked on a slate board with a spiced black bean filling, fresh coriander, a bowl of tomato salsa and a pot of yogurt dip

fried-eggs-rye-soft-cheese-pea-shoots

Fried Eggs on Rye with Soft Cheese and Pea Shoots

Breakfast

eggs, rye bread, light soft cheese, olive oil, pea shoots, black pepper, chilli flakes

Two sunny-side-up fried eggs with golden runny yolks and cracked black pepper on dark rye toast spread with soft cheese and pea shoots

ricotta-cherry-tomato-bruschetta

Ricotta and Cherry Tomato Bruschetta with Basil

Snack

sourdough, garlic, ricotta, lemon, cherry tomatoes, olive oil, basil

Toasted bread spread with creamy ricotta and topped with quartered cherry tomatoes and chopped basil, with olive oil, lemon and basil leaves

stuffed-aubergines-lentils-feta

Stuffed Aubergines with Lentils, Tomato and Feta

Dinner

aubergines, olive oil, onion, garlic, cumin, smoked paprika, cinnamon, green lentils, chopped tomatoes, tomato puree, tomatoes, feta, parsley

Baked aubergine halves filled with a spiced tomato and lentil mixture, topped with tomato slices, golden crumbled feta and fresh parsley

beef-broccoli-stir-fry-rice

Beef and Broccoli Stir-Fry with Rice

Dinner

brown rice, beef steak, cornflour, oil, broccoli, garlic, ginger, sesame seeds, soy sauce, oyster sauce, brown sugar, sesame oil

A plate of tender sliced beef and broccoli florets in a glossy savoury sauce served beside white rice, with chopsticks

sesame-seared-tuna-salad-egg

Sesame-Crusted Seared Tuna Salad with Egg and Ginger Dressing

Lunch

tuna steaks, sesame seeds, rapeseed oil, eggs, lettuce, cherry tomatoes, cucumber, pepper, tamari, sesame oil, lemon, honey, ginger

Slices of sesame-crusted seared tuna with pink centres on a salad of lettuce, cherry tomatoes and halved boiled eggs with a ginger dressing

asian-chicken-lettuce-wraps

Asian Chicken Lettuce Wraps with Water Chestnuts

Lunch

chicken mince, rapeseed oil, garlic, ginger, carrots, water chestnuts, spring onions, lettuce, peanuts, chives, soy sauce, hoisin, sesame oil

A romaine lettuce leaf filled with savoury minced chicken next to a second wrap topped with chopped peanuts and chives, on a metal plate

mediterranean-vegetable-frittata-spinach-feta

Mediterranean Vegetable Frittata with Spinach, Peppers and Feta

Breakfast

eggs, olive oil, red onion, red pepper, spinach, sun-dried tomatoes, feta, parsley

A golden vegetable frittata with spinach and crumbled white cheese in a cast iron pan, with one slice on a white plate

caprese-skewers-basil-pesto

Caprese Skewers with Basil Pesto

Snack

cherry tomatoes, mozzarella, basil, pine nuts, olive oil, lemon juice, garlic

Skewers of cherry tomatoes, mozzarella balls and basil leaves drizzled with green pesto on a dark tray, with toasted bread beside them

turkish-chicken-casserole-mushrooms-peppers

Turkish Chicken Casserole with Mushrooms and Peppers (Tavuk Güveç)

Dinner

chicken thighs, olive oil, onion, garlic, mushrooms, red pepper, yellow pepper, green pepper, tomatoes, tomato puree, paprika, thyme, pul biber, chicken stock, parsley

A terracotta dish of chicken pieces cooked with mushrooms, red and yellow peppers and green chilli, on a patterned Turkish plate

chana-masala-chickpea-curry-rice

Chana Masala (Chickpea Curry) with Basmati Rice

Dinner

brown basmati rice, oil, cumin, onion, garlic, ginger, green chilli, coriander, turmeric, chilli powder, tomato puree, chopped tomatoes, chickpeas, garam masala, lemon juice

A blue plate of chana masala, chickpeas in a spiced tomato and onion sauce, with basmati rice and fresh chopped herbs

vietnamese-rice-paper-rolls-prawns

Vietnamese Rice Paper Rolls with Prawns and Hoisin Peanut Dip

Lunch

rice paper, rice noodles, prawns, carrots, red pepper, cucumber, avocado, lettuce, mint, coriander, hoisin, peanut butter, lime

Fresh Vietnamese rice paper rolls cut in half to show prawns, rice noodles, avocado, carrot, red pepper and herbs, with a small bowl of dipping sauce

grilled-chicken-salad-avocado-apple

Grilled Chicken Salad with Avocado, Apple and Yogurt Dressing

Lunch

chicken breast, olive oil, smoked paprika, garlic powder, salad leaves, cherry tomatoes, cucumber, apple, avocado, sugar snap peas, greek yogurt, dijon mustard, lemon, honey

A blue bowl of salad with sliced grilled chicken drizzled with creamy dressing, avocado, apple slices, cucumber, cherry tomatoes and green leaves

avocado-toast-jammy-egg-walnuts

Avocado Toast with Jammy Egg, Walnuts and Chilli

Breakfast

sourdough, avocado, lemon juice, eggs, walnuts, parsley, chilli flakes

Smashed avocado on toasted sourdough topped with a halved soft-boiled egg, chopped walnuts, fresh parsley and chilli flakes

devilled-eggs-greek-yogurt-paprika

Devilled Eggs with Greek Yogurt and Paprika

Snack

eggs, greek yogurt, dijon mustard, lemon juice, smoked paprika, dill, spring onion

Devilled egg halves with a creamy yolk filling, dusted with paprika and dried herbs and topped with sliced spring onions, in two white dishes

japanese-ginger-pork-shogayaki-cabbage

Japanese Ginger Pork (Shogayaki) with Shredded Cabbage and Rice

Dinner

brown rice, pork loin, cornflour, oil, onion, cabbage, rice vinegar, sesame seeds, spring onion, ginger, garlic, soy sauce, mirin

Sliced pan-fried pork in a glossy ginger sauce with a mound of finely shredded cabbage on a white plate, with a bowl of soup beside it

chicken-massaman-curry-potatoes-carrots

Chicken Massaman Curry with Potatoes and Carrots

Dinner

jasmine rice, chicken thighs, oil, onion, massaman curry paste, coconut milk, chicken stock, potatoes, carrots, fish sauce, tamarind, brown sugar, peanuts, lime, coriander

A bowl of white jasmine rice topped with massaman curry of potatoes and carrots, peanuts, coriander leaves and lime wedges

spicy-pork-ramen-soft-boiled-egg

Spicy Pork Ramen with Soft-Boiled Egg and Bamboo Shoots

Lunch

pork tenderloin, oil, eggs, ramen noodles, pak choi, bamboo shoots, spring onions, chicken stock, miso, soy sauce, sriracha, garlic, ginger, sesame oil

A bowl of spicy orange ramen broth with a halved soft-boiled egg, sliced pork, bamboo shoots and red chilli threads

thai-basil-chicken-pad-krapow-green-beans

Thai Basil Chicken (Pad Krapow) with Green Beans

Lunch

brown rice, chicken thighs, green beans, garlic, shallot, chillies, basil, oil, soy sauce, oyster sauce, fish sauce, brown sugar

A white bowl of Thai basil chicken stir-fry with green beans, basil leaves, fresh red chilli and whole dried chillies

protein-french-toast-berries-greek-yogurt

Protein French Toast with Berries and Greek Yogurt

Breakfast

wholemeal bread, eggs, egg whites, milk, cinnamon, vanilla, rapeseed oil, greek yogurt, strawberries, blueberries, almonds, honey

A thick slice of golden French toast topped with Greek yogurt, strawberries, blueberries, flaked almonds and a drizzle of honey

tofu-pad-thai-vegetables

Tofu Pad Thai with Vegetables

Dinner

tamari, tamarind, brown sugar, lime, rice noodles, tofu, oil, garlic, carrots, eggs, beansprouts, spring onions, peanuts, coriander

A plate of pad thai rice noodles with golden tofu, egg, beansprouts, carrot and spring onions, topped with peanuts, coriander and lime

prawn-vegetable-paella

Prawn (Shrimp) and Vegetable Paella

Dinner

olive oil, onion, red pepper, garlic, tomatoes, smoked paprika, saffron, paella rice, stock, green beans, peas, prawns, lemon, parsley

A wide paella pan of golden saffron rice with king prawns, red pepper, green beans, peas, lemon wedges and parsley

chicken-cacciatore-peppers-olives

Chicken Cacciatore with Peppers and Olives

Dinner

chicken thighs, olive oil, onion, red peppers, mushrooms, garlic, oregano, rosemary, red wine vinegar, chicken stock, tomatoes, tomato puree, olives, parsley

A pan of chicken thighs braised in tomato sauce with red peppers, mushrooms, black olives and fresh parsley

baked-fish-tacos-lime-slaw

Baked Fish Tacos with Lime Cabbage Slaw

Lunch

white fish, smoked paprika, cumin, garlic powder, chilli powder, olive oil, red cabbage, carrots, greek yogurt, lime, coriander, corn tortillas, avocado

Corn tortillas filled with spiced baked white fish, purple cabbage slaw, avocado and coriander, with lime wedges

greek-salad-chickpeas-feta

Greek Salad with Chickpeas and Feta

Lunch

tomatoes, cucumber, red onion, green pepper, chickpeas, olives, feta, olive oil, red wine vinegar, oregano

A bowl of Greek salad with tomatoes, cucumber, red onion, green pepper, olives, chickpeas and a slab of feta sprinkled with oregano

buckwheat-galettes-egg-spinach-mushrooms

Buckwheat Galettes with Egg, Spinach and Mushrooms

Breakfast

buckwheat flour, eggs, mushrooms, garlic, spinach, emmental, olive oil

A thin folded buckwheat galette with a fried egg in the centre, wilted spinach, mushrooms and melted cheese

crispy-baked-kale-chips

Crispy Baked Kale Chips

Snack

kale, olive oil, smoked paprika, garlic powder, nutritional yeast

A bowl of crispy baked curly kale chips seasoned with smoked paprika

salmon-cakes-lemon-yogurt-dip

Salmon Cakes with Lemon Yogurt Dip and Green Salad

Dinner

potatoes, tinned salmon, spring onions, dill, lemon, mustard, eggs, breadcrumbs, olive oil, greek yogurt, salad leaves, cucumber

Golden baked salmon cakes on a plate with green salad leaves, cucumber, a lemon wedge and a bowl of yogurt dip

baked-ratatouille-chickpeas

Baked Ratatouille with Chickpeas

Dinner

aubergine, courgettes, peppers, red onion, olive oil, herbes de provence, garlic, tomatoes, tomato puree, chickpeas, basil

A baking dish of roasted aubergine, courgette, peppers and red onion in tomato sauce with chickpeas and fresh basil

sheet-pan-chicken-fajitas

Sheet Pan Chicken Fajitas with Peppers and Onions

Dinner

chicken, peppers, red onion, olive oil, chilli powder, cumin, smoked paprika, garlic powder, oregano, lime, wholemeal tortillas, avocado, greek yogurt, coriander

A baking tray of spiced chicken strips with sliced red, yellow and green peppers and red onion, with tortillas on the side