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Foodie Friday - Miso Glazed Salmon Bowl

Foodie Friday


Do you struggle trying to find recipes that support your gut health that ACTUALLY taste good?!


If so, you have come to the right place! The microbes in your gut are the building blocks to making or breaking your health. They are not only essential for digestion and nutrient absorption, but for your mental health as well. 


Let's strive to improve our gut health, and watch our happiness and health soar!


Miso Glazed Salmon Bowl 

Ready in30 minutes

Serves4 people


Ingredients

For the Marinade / Glaze

3 Tbsp Miso paste

3 Tbsp  Boiling water

2 Tbsp Honey

2 Tbsp Finely grated ginger

2 Cloves of garlic crushed

1 small finely sliced chili (seeds removed)

 4 Tbsp Braggs Liquid Aminos

4 Tbsp Sesame oil

2 Tbsp chopped cilantro


4 Wild Salmon Fillets 

1 cup Organic whole grain wild rice

1 cup Cooked Organic black beans

4 Heads of baby spinach or bok choy (or greens of your choice)

1 Tbsp Extra virgin olive (to saute the greens)

2 Tbsp Sesame oil 

2 Tbsp Braggs

Zest of ½ lime


Toppings/Garnishes

 Radishes - thinly sliced 

Fermented carrot or veggie of your choice

Sprouts / Microgreens

Kimchi

Toasted sesame seeds

Fresh Cilantro

  

 PREPARATION:


  1. Place the miso paste into a heat resistant bowl with the boiling water and mix to a runny consistency.
  2. Now add the honey, ginger, garlic, chili, braggs and sesame oil.
  3. Place mixture over the salmon steaks and place in the fridge to marinade  for a min of 30 minutes prior to cooking.
  4. Place the rice with 2 ½  cups of water into a medium saucepan and bring to the boil with the lid off and allow the rice to boil for approx 5 minutes, then turn the heat down and place the lid on, and cook for a further 15-20 minutes until the rice is tender.
  5. Once the rice is done add your cooked beans and the sesame oil, lime zest and braggs and season with salt if desired.
  6.  Place the salmon skin side down onto a sheet pan lined with foil or a silicone mat, glaze the salmon with the marinade.
  7. Keep the marinade to one side and use it to glaze the salmon later.
  8. Bake @ 450 for 6-8 mins and remove from the oven and brush with any remaining marinade  then place under the broiler for an additional 3-4 mins until it starts to bubble and brown.
  9. While your salmon is cooking, saute the greens in the olive oil, then place a lid on the pan and allow it to soften slightly.
  10. Place rice and bean mixture in a bowl,  then followed by the fish and then bok choy/wilted greens and then add garnishes as desired.

Let’s take a deeper dive into how some of  these ingredients support your gut!

Miso 

Is a fermented food -  Probiotic, beneficial for good gut bugs! Miso also contains a good source of various B vitamins, vitamins E, K and folic acid.

Wild Salmon

This is a great source of Omega 3  which increases gut bacteria diversity! Wild Salmon is also a great source of protein.

Whole grain rice & Black beans 

 Whole grain rice includes fiber, protein, antioxidants, and certain vitamins and minerals, which are extremely beneficial for your overall health. Black beanshelp to prevent constipation and promote regularity for a healthy digestive tract. They also provide fuel for the healthy bacteria in the colon.

Wilted greens 

 Wilted greens are a great source of fibre and can also be beneficial for growth of good bacteria in the gut. The body is able to use it more efficiently when wilted or blended.

Kimchi

Kimchi helps to prevent constipation and promote regularity for a healthy digestive tract. It also provides fuel for the healthy bacteria in the colon. It is typically fermented but can be eaten in many different ways.

 Fermented Veggies

Eating fermented veggies helps build enzymes and good bacteria foryour overall intestinal flora, increasing the health of your gut micro biome and digestive system and enhancing the immune system.

Ginger 

  Ginger may reduce gut inflammation.  It helps food flow through

 the small intestine and helps the process of clearing out the stomach. Ginger is very beneficial for any stomach discomfort or indigestion.

Garlic 

Garlic is a natural prebiotic. Aprebiotic is a type of fiber that feeds good gut bacteria. It alsohelpsremove toxins, parasites and pathogens from the colon. Overall, very beneficial for your health.

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