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Ingredients for mackerel salad

RECIPE: Mackerel Salad in Little Gem Lettuce Cups

As part of her YoYoga blog series, Barbara Cox shares her recipe for a mackerel salad that’s packed with healthy fats to boost your sacral chakra.

Colour Yourself Healthy – Sacral Chakra

Foods that are rich in sources of healthy fats are very nourishing for the sacral chakra. Fish, nuts and seeds such as flax, poppy, sesame, hemp, pumpkin and sunflower seeds are extremely therapeutic for this chakra. Orange foods such as oranges, carrots, sweet potatoes, peaches, apricots, mangos, papayas, pumpkin and mandarins are all healing foods for the sacral chakra. 

Fish carries the energetic essence, fat qualities and anti-inflammatory properties to support energy flow to the sacral chakra. Choose wild salmon, mackerel, trout or sea bass. If you’re not eating any animal sources, then go ahead and add lentils, quinoa, tempeh, peas, and seaweed to your diet. 

Try this recipe to boost your sacral chakra:


  • 150g cooked mackerel (for vegan alternative, use tinned chickpeas, drained) 
  • 3 tbsp of plain dairy-free yogurt 
  • 1 tsp horseradish (freshly grated or in a jar) 
  • 10g sunflower seeds 
  • 10 g pumpkin seeds 
  • 1 lemon juices and zest 
  • Handful of fresh tarragon OR fresh coriander  
  • 3 capers – chopped finely 
  • Cracked pepper to taste 
  • Baby Gem lettuce 


  1. Crumble the mackerel (or chickpeas) and stir in the seeds 
  2. Mix in the dairy-free yogurt with horseradish and stir in the chopped tarragon, lemon juice, lemon zest and cracked pepper. 
  3. Mix it all together and spoon into Little Gem lettuce leaves 

Barbara is an award-winning nutritionist, and author of Rainbow Recipes cookbook and Eat To Be Fit e-cookbook.

Understanding chakras

There are seven different chakras and most people will feel an affinity with a particular chakra. At YoYoga we offer a range of yoga mats that are tailored to each chakra, allowing you to choose the mat that best suits you and your body.

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