Dietitian Simone Austin reveals why MUSSELS are the key to getting more protein in your diet


Why MUSSELS are the key to getting more protein in your diet – and they’re cheaper than chicken and much easier to cook than you might think

  • Nutritionist reveals mussels are the secret to getting more protein in your diet 
  • Fatty acids like omega-3 are essential for vitality of eye, heart and brain health
  • Dietitian Simone Austin said mussels are an excellent source of omega-3 
  • Shoppers can buy mussels from $9 per kilo; chicken can cost $9.50 to $16 a kilo

A nutritionist has revealed how mussels are the secret to getting more protein in your diet – and they are actually cheaper than chicken.

Fatty acids such as omega-3 found in mussels are essential for the vitality of eye, heart and brain health, along with heart disease risk reduction and fighting autoimmune diseases.

Melbourne dietitian Simone Austin said mussels are an excellent source of omega-3 because it can help boost productivity and general wellbeing.

‘Mussels are natural immune system boosters and contain important nutrients for athletes, protein, iron and zinc,’ the author of Eat Like an Athlete explained.

A nutritionist has revealed how mussels are the secret to getting more protein in your diet - and they're actually cheaper than chicken (stock image)

A nutritionist has revealed how mussels are the secret to getting more protein in your diet – and they’re actually cheaper than chicken (stock image)

Melbourne dietitian Simone Austin (pictured) said mussels are an excellent source of omega-3 because it can help boost productivity and general wellbeing

Melbourne dietitian Simone Austin (pictured) said mussels are an excellent source of omega-3 because it can help boost productivity and general wellbeing

Why mussels are the new superfood

Dietitian Simone Austin said mussels are the perfect source of omega-3 because it can help boost productivity and general wellbeing. 

‘Mussels are natural immune system boosters and contain important nutrients for athletes, protein, iron and zinc,’ she explained. 

Additionally, mussels contain 500mg of omega-3 for every 800 grams along with vitamins B2, B12 and minerals phosphorus, selenium and iodine – serious superfood contenders.

‘Additionally, mussels contain 500mg of omega-3 for every 800 grams along with vitamins B2, B12 and minerals phosphorus, selenium and iodine – serious superfood contenders.’

She predicts mussels, which she describes as the latest food trend, will soon join the list of superfoods – including kale and goji berries.

Surprisingly, only an estimated 20 per cent of the Australian population are consuming their daily recommended amount of omega-3. 

The Heart Foundation recommends 250 to 500mg of omega-3 per day.

Mussel farmer Andrew Puglisi – who’s the executive director of Australia’s largest mussel exporter, Eyre Peninsula Seafoods – said shoppers can buy mussels from the supermarket from just $9 per kilo. 

Chicken breast can cost between $9.50 to $16 per kilo.

‘They are super easy to cook. They make for the perfect work lunch, spread on toast or even just by themselves with a bit of hot sauce or olive oil,’ he said.

‘Fantastic for powering through the work day and getting over the midday slump. Or, before hitting the gym, mussels can be a great natural alternative to give your body a boost of energy.’

Mussels with tomato and parsley linguine

INGREDIENTS

· 1kg Kinkawooka Live Pot Ready Mussels

· 500g linguine

· 60ml olive oil plus extra to serve

· 1 small diced onion

· 2 cloves garlic, grated

· Freshly ground black pepper

· 400g tin tomatoes

· Zest of lemon

· 150ml white wine

· 1 bunch continental parsley, roughly chopped

METHOD

1. Drain off the liquid in the bag and use the mussels straight away.

2. Boil the pasta according to directions until al dente.

3. Heat the olive oil in a large pot with lid. Add the diced onion, garlic and pepper. Cook until the onions are tender. Add tomato, zest and white wine. Simmer until reduced by half and taste for seasoning.

4. Bring the sauce to the boil, open the pack of Kinkawooka Live Pot Ready Mussels and add to the sauce. Put the lid on and cook for 3 mins. Don’t overcook mussels – they’ll lose their soft texture.

5. Don’t throw away any that are unopened after cooking – prise open and eat!

6. Meanwhile, drain the pasta, drizzle over the extra olive oil and toss through the pasta. Add the cooked pasta and parsley to the sauce and toss with tongs to combine.

The country’s mussel industry has seen a huge spike in demand over the past year.

‘Basically, people are catching on to how easy to cook, affordable and great for the environment mussels are,’ Mr Puglisi said.

‘We expect these trends to continue rising as consumers start to become even more health conscious and opt for sustainable, healthy options.

‘They’re super simple to cook. Steam them in a pot with white wine, olive oil and garlic or chilli. They’re the new spaghetti bolognese for weeknights.’

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