Sometimes we just can't help but crave a huge, savory dinner. Thankfully, there are plenty of meals out there that can do double-duty for your tastebuds and your hair health. These recipes will give you a boost of omega-3s and other vital nutrients for luscious strands. 

Smoked mackerel, orange, and couscous salad

The sliced oranges add a sweet and sour twist to this savory, smokey dish. The omega-3s will leave your hair lustrous and strong. 

Serves: 4

Ingredients:

1 cup couscous (use wholemeal if you can get it)

3 oranges (2 peeled and thinly sliced, 1 juiced)

3 tablespoons red wine vinegar

1 teaspoon sugar  

3 tablespoon olive oil

1 red onion, finely chopped

½ cup watercress, roughly chopped

1 cup peppered mackerel fillets, flaked into large chunks

Instructions:

Pour ¾ cup boiling water over couscous, cover, and let sit for 10 mins, then fluff up with a fork. Meanwhile, make the dressing. Mix orange juice, vinegar, sugar, and oil with some seasoning. Mix through the couscous with the remaining ingredients.

Sardines with chickpeas, lemon, and parsley 

For an extra boost of omega-3s, try this extremely healthy –– and savory –– one-pot dish. 

Serves: 6

Ingredients:

¼ cup all-purpose flour

10 sardines, scaled and cleaned (8 if large)

Zest 2 lemons

Large bunch of flat-leaf parsley, leaves only, roughly chopped

3 garlic cloves, finely chopped

3 tablespoons olive oil 

A glass of white wine (about 125ml)

1 ¾ cup chickpeas or butterbeans, drained and rinsed

1 cup cherry tomatoes, halved

Instructions:

Season the flour and scatter over a large plate. Dip the sardines in the flour, one at a time. Mix the lemon zest, parsley, and half of the chopped garlic and set aside.

Put a very large pan (a paella pan is ideal or a large sturdy baking tray with a lip) on top of the barbecue and heat until very hot. Add the oil, heat for a few seconds, then lay the floured sardines in the oil in one layer. Fry for 3 mins until the underside is golden, then turn over and fry for another 3 mins. Lift out of the pan and onto a plate.

Fry the remaining garlic (add another splash of oil if you need to) for 1 minute until softened. Pour in the white wine, scrape any bits off the bottom of the pan with a wooden spoon and boil for 1 min or until reduced by half.

Throw in the chickpeas or butter beans and tomatoes, then stir until heated through. Season with plenty of pepper and salt to taste, then nestle the fish back into the pan. Take off the heat, sprinkle with the parsley mix and serve with plenty of crusty bread to mop up the juices.

Stir-fried curly kale with chili and garlic 

Don't forget to add some leafy greens to your day! Kale will give you a huge burst of nutrients like iron and Vitamin C.

Serves: 4

Ingredients:

1 tablespoon olive oil

4/5 cup curly kale

2 garlic cloves, finely sliced

1 red chili, deseeded and sliced

Instructions:

Heat the oil in a large wok, then add the kale and a couple of tablespoons of water. Season, then stir-fry for 5-8 mins, adding the garlic and chili for the final 2 minutes. When the kale is tender and vibrant green, remove it from the heat and serve.

Final thoughts

There’s nothing like the real thing when it comes to getting your daily dose of nutrients, and when they're as delicious as these kale, chickpea, and mackerel dishes, there’s just no excuse not to get your fill of hair-rejuvenating vitamins. But life doesn’t always give us the time we need to prep and cook every day, and that’s when supplements come in handy. Hair La Vie always has you covered with Clinical Formula Hair Vitamins. Our blend of hair-supporting naturally derived ingredients combines the best of nature and science for healthy, rejuvenated-looking hair from follicle to tip.