Holy mackerel, this swimmer contains a boatload of muscle-building protein, heart-boosting omega-3 fat and vitamin D, a hard-to-get nutrient linked to improved fitness levels.

Look for ready-to-go smoked mackerel that can instantly elevate the nutrition of grain bowls, sandwiches and pasta dishes.

Preparation:

  1. Place 1 cup spelt berries, 3 cups water and a couple pinches salt in a saucepan. Bring to a boil, reduce heat to medium-low and simmer covered until spelt is tender, about 40 minutes. Drain away any excess liquid.
  2. In a bowl, whisk together 3 Tbsp olive oil, 1 Tbsp cider vinegar, juice of 1/2 lemon, 2 Tbsp prepared horseradish, 2 tsp grainy Dijon mustard, 2 tsp fresh thyme and 1/4 tsp, each, salt and black pepper.
  3. Divide spelt among serving bowls and top each bowl with 1/2 cup chunks of smoked mackerel, 1/2 cup grated beet, 1/2 sliced apple, 1 sliced scallion and 1/4 cup parsley. Drizzle on horseradish dressing. Makes 4 servings.