With Easter a few days away, l thought it would be the perfect opportunity to share a delicious Salmon bowl recipe and some important nutritional information. Salmon is rich in omega 3 fatty acids. These essential fats are integral for immunity, skin health, healthy brain function and nervous system function and are powerful anti inflammatories It is good practice to aim to include some sort of fatty fish such as salmon in your diet at least three times per week.
This salmon bowl provides a wonderful flavoursome balance of macronutrients. The wholegrain brown rice is a complex carbohydrate, the salmon provides protein (and good quality fats as mentioned above), The salad is high in fibre and abundant with nutrients. Matcha -Studies show that just 2grams a day of green tea in the elderly population equates to a reduction in oxidative stress The potent antioxidant potential of EGCG, a constituent of green tea, quenches free radicals reducing oxidative stress in the body. Studies show EGCG can reduce liver cell damage, cardiovascular mortality and has also been shown to be effective in treating hypertension and diabetes.
Green tea supports the GABA pathway in the brain due to its theanine content, helping to ease the effects of anxiety and stress. Green tea is also rich in chlorophyll, great for liver health and for also enhancing the secretion of secretory IgA in the gut. Secretory IgA is vital for healthy digestive function and keeping the mucosal lining of the gut wall in tip top shape.
Bone broth is packed full of calcium, magnesium and phosphorus. It also provides gelatin, which facilitates digestion and helps with joint recovery and hair, skin and nail growth. Bone broth is full of glutamine, which is essential for small intestine integrity, digestion, exercise recovery, muscle building. Bone broth contains collagen, which is essential for cell integrity and healing. Bone broth heals and in turn, improves nutrient absorption. While everyone will benefit from adding bone broth, it is absolutely essential for those with leaky gut, celiac disease, Hashimoto’s and other autoimmune conditions.
1 cup uncooked short grain brown rice
1 tsp matcha powder (if you don’t have this you can just have normal brown rice!)
2 cups of chicken bone broth or water
1/2 tsp rice wine vinegar
200g salmon (preference wild caught)
few drops sesame oil
1 tsp soy sauce
a few slices of fresh ginger
1/2 a continental cucumber
1/4 cup spring onion, finely sliced
1 cup fresh mint leaves
3 Tbs pickled ginger, roughly chopped
1 Tbs toasted sesame seeds
1 tsp black sesame seeds (optional) untoasted
1/2 tsp soy sauce
1 tsp rice wine vinegar (or just use some of the pickling liquid from the ginger)
a few drops sesame oil
Lime wedges to ser (optional)
Rinse rice well. Combine rice, matcha powder and bone broth or water in a small pot and bring to the
boil. Cook at a simmer for 15 minutes. Add vinegar, fluff with a fork. Allow to stand with a lid on for 10
minutes after cooking. If your packet of rice specifies a longer cooking time or more water, do it! Place a small plate in a steaming basket (large enough to hold your salmon fillet. Put your fresh ginger slices on the bottom, top with salmon, skin sized down. Add a few drops of sesame oil to the salmon. Steam over the simmering rice for 8-15 minutes depending on your thickness and how cooked you like it. Check the salmon by attempting to flake with a fork, if it comes away easily and your happy with how cooked it is it’s done! Once just cooked drizzle the whole fillet in the soy and
allow to sit for a couple of minutes before flaking.
Use a vegetable peeler or mandolin to peel long slices of the cucumber, or cut into half circles a few mm thick, or do both. Add to a bowl along with the spring onion, mint leaves, pickled ginger and sesame seeds. Add the soy, vinegar and sesame oil and toss to combine.
Assemble: Add rice to the bottom of your bowl and top with salad and flakes of steamed salmon.
Serve with a wedge of lime.