We are commonly advised to add more fish to our diet for its heart-healthy benefits. Unfortunately, finding and preparing high-quality, wild fish can prove difficult and too time-consuming for many people. Canned fish may seem sub-par, but in reality, it is often easier to find high-quality canned fish that will also last. We think when you try high quality-canned salmon prepared properly you’ll love the taste and have a new go-to lunch with this salmon bowl!
Salmon for Healthy Protein
Salmon is one of the first foods that comes to mind when thinking of high-quality protein sources. As you know from your cleanse, including nutrient-dense protein sources is crucial for satiety, blood sugar balance, and for hormone production. Salmon specifically contains high levels of vitamins and minerals such as potassium, selenium and vitamin B12.
The omega-3 content is the true shining start of this fatty fish though. Due to our high consumption of commercially raised animals, many people suffer from an imbalance of omega-3s and 6s (animals produced in poor conditions and fed grains tend to have a higher content of omega-6s). This can lead to inflammation in the body which is one of the quickest ways to encourage premature aging and can lead to chronic illness.
Salmon is the king of fatty fish due to its high content of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids improve cognitive function, help prevent neurological illnesses, improve heart health, and help form healthy joints. Consumption of fatty fish (like salmon, mackerel, tuna, and sardines) is particularly important for pregnant women since EPA and DHA are integral to the development of the brain. Supplementing with EPA-DHA is important as we might not get enough just from our diet. Make sure you choose a BPA-free canned wild salmon, or go for a pouched wild salmon.
Colorful Carbohydrates to Balance It Out
While salmon is the star of this bowl, we’ve paired it with fiber and antioxidant-rich carbohydrate sources to make this a well-rounded meal. Quinoa has all of the essential amino acids necessary for energy production in the body. We always recommend soaking quinoa or purchasing it already sprouted, since this process makes it more easily digested, and the vitamins and minerals more accessible to the body. Carrots, arugula, and onions help add color to this bowl and also bring a slew of nutrients such as vitamin A, vitamin C, K, b6, riboflavin, folate, iron, calcium, and magnesium.
2 cups cooked quinoa
1 can salmon, drained
1-2 large carrots
ingredients and recipe found here
1/4 cup olive oil
1 clove garlic
1 lemon, juiced
Salt and pepper to taste
Step 1: After pickling onions (recipe here), cook quinoa according to package instructions. Measure 1 cup of quinoa for each bowl and set aside.
Step 2: Make dressing. Blend all dressing ingredients until creamy and smooth.
Step 3: Drain salmon. Mix with one tablespoon of lemon juice, plus salt and pepper to taste. Prepare remaining vegetables. Using a peeler, create ribbons from carrots. Remove flesh from avocado and slice.
Step 4: Assemble bowls. Add all ingredients to the quinoa base. Top with dressing and enjoy!
Recipe and photography by Kaitlyn Noble
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