Q: Could the fish I’m eating be toxic?

A: Fish is a superb source of protein and is packed with essential omega fats and is a great source of calcium, selenium, vitamin D and E so I’m glad you are including it in your diet. Having said that, the fish you are eating may contain mercury – a heavy metal that can cause nerve damage in high doses due to pollution getting into the rivers and seas. However, levels of this heavy metal are not high enough to do you any harm in the quantities most people consume them.

Research does, however, show that swordfish and marlin contain the highest levels, due to their size, where they feed and the age they live (which concentrates the mercury). These fish are closely followed by tuna. If you are pregnant or trying to conceive the Food Standards Agency suggests limiting your intake of these fish or avoiding them altogether. It’s fine, however, to eat plenty of smaller fish like sardines, salmon, trout and mackerel which are low in these toxins and no threat to your health and wellbeing.

Quinoa (pronounced keen-wah):

Quinoa cooks like a grain, but is actually a seed and is a good source of vegetable protein. It contains high levels of minerals and is rich in vitamins and can be used instead of rice or pastas.

Quinoa is easy and quick food to prepare. It has a protein content of between 12-18% and unusually for the vegetable world has a complete set of essential amino acids. It is high in both magnesium and iron and is easy to digest and gluten free, with a good amount of fibre. Because of its food value it is being considered by NASA for its long-duration manned spaceflights.

For thousands of years, quinoa used to be the staple food of the Incas. It is very versatile and can be used in both savoury and sweet dishes. The easiest way to cook it is bring two cups of water to a boil with one cup of quinoa, covering at a low simmer and cooking for 14–18 minutes. It is served instead of rice, pasta or potatoes and the leftovers could be used for breakfast as a breakfast mix with nuts, seed and berries.

Quinoa can also be sprouted like alfalfa or mung beans. Sprouting increases the vitamin and mineral content and this means that it can be used raw in salads as you would other sprout. Alternatively, a mix of different sprouts would make a good addition to any raw dish.

Serves 4:

Quinoa can also be used in desserts and here is an alternative version of rice pudding.

• 2 cups water
• 1 cup quinoa, rinsed
• 2 tbsp tahini
• 2 tbsp maple syrup
• 2 eggs lightly beaten
• 2 cups soya milk
• 1 tbsp vanilla
• pinch of sea salt
• ¼ tbsp grated lemon zest
• ¼ cup dates, chopped
• ¼ cup of currants
• ¼ cup of ground toasted almonds
• freshly grated nutmeg

Bring the water to the boil and add the quinoa. Lower heat and cook for 10 minutes or until the water is absorbed. Allow to sit for 5 minutes. Preheat oven to 325F. Cream the tahini with the maple syrup. Stir in the eggs, soya milk, vanilla, salt and lemon zest. Add quinoa, dates, and currants and mix well. Oil a casserole dish and sprinkle the bottom with 2 tablespoons of nuts. Pour in quinoa mixture and tope with remaining nuts and nutmeg. Bake for 50 minutes or until set.