Nourishing Salmon & Quinoa Bowl
This delicious, nutrient-packed meal is a staple dinner in my house. Not only does it taste amazing, but it also offers numerous health benefits from its wholesome ingredients. Curating a diet based on the healing qualities of food can significantly enhance our overall well-being. By incorporating ingredients known for their therapeutic properties, we can naturally support our bodies in maintaining optimal health.
Let's dive into this recipe and explore how each component contributes to both flavor and health. This Salmon and Quinoa Bowl is the perfect example of a meal that is both delicious and beneficial, demonstrating how you can nourish your body with every bite.
Therapeutic Qualities of Ingredients:
Understanding the therapeutic qualities of the ingredients in your meals can transform your approach to cooking and eating. By incorporating foods with specific health benefits, you can support your body's natural functions, prevent illness, and promote overall well-being. Each ingredient in this Salmon and Quinoa Bowl has been carefully selected not only for its flavor but also for its unique health properties. Let's delve into the therapeutic qualities of these ingredients and discover how they can contribute to a healthier you.
Wild-Caught Salmon: Wild-caught salmon is an excellent source of high-quality protein and omega-3 fatty acids, which are crucial for brain health and reducing inflammation in the body. Omega-3s also support cardiovascular health by lowering blood pressure and reducing the risk of heart disease. Additionally, salmon helps strengthen the spleen, tonify chi (energy), and regulate blood, making it beneficial for improving overall vitality and digestive health .
Quinoa: This ancient grain is packed with protein, fiber, and essential amino acids. Quinoa is sweet and warming, making it a great food for tonifying chi and strengthening the spleen. Its warming properties help to relieve internal coldness, making it useful for individuals with fatigue, weak digestion, and a tendency to feel cold. Quinoa's high fiber content also supports digestive health and helps in maintaining a healthy weight .
Lemon: Lemons are rich in vitamin C and antioxidants, which support the immune system and promote healthy skin. Their cool and sour nature makes them effective in regenerating body fluids, harmonizing the stomach, and regulating chi. Lemons also have alkalizing properties that help balance the body's pH levels, making them beneficial for sore throats, dry mouth, stomach distention, and coughs .
Green Onions: Green onions, or scallions, are known for their hot and pungent flavor. They have powerful antiviral and antibacterial properties, making them effective in expelling internal pathogens, dispelling wind and cold, and inducing sweating. Green onions are also used to treat common colds, nasal congestion, measles, abscesses, and arthritis due to their ability to boost the immune system and improve circulation .
Mushrooms: Mushrooms, especially varieties like shiitake and maitake, are slightly cool and sweet. They are known for their immune-boosting properties and are rich in vitamins, minerals, and antioxidants. Mushrooms improve appetite, stop diarrhea, resolve phlegm, and have anti-tumor properties. They are beneficial for conditions like infectious hepatitis, diarrhea, cough with copious mucus, and low appetite .
Asparagus: Asparagus is cool, sweet, and bitter. It is packed with vitamins A, C, E, and K, as well as folate. Asparagus helps to clear heat, detoxify the body, promote blood circulation, and support liver and lung health. It is effective against constipation, cancer, hypertension, high blood cholesterol, and bronchitis due to its detoxifying and anti-inflammatory properties .
Beets: Beets are cool and sweet, rich in folate, manganese, and nitrates. They nourish the blood, tonify the heart, and cleanse the liver. Beets are known for improving blood flow, lowering blood pressure, and enhancing exercise performance. They are useful for anemia, heart weakness, irritability, restlessness, habitual constipation, and liver detoxification from drugs or alcohol .
Garlic: Garlic is hot and pungent, with strong antiviral, antifungal, and antibacterial properties. It detoxifies meat and seafood, kills worms, and removes stagnant food and blood. Garlic is effective against cancer, high blood cholesterol, infections, diarrhea, dysentery, vomiting, and coughing of blood. Its sulfur compounds also help in boosting the immune system and reducing inflammation .
Avocado Oil: Avocado oil is sweet and cool, rich in monounsaturated fats, vitamin E, and antioxidants. It nourishes yin and blood, moisturizes the lungs, skin, and intestines, and supports cardiovascular health. Avocado oil is beneficial for anemia, palpitations, dry skin, constipation, dry stool, dry cough, diabetes, and menopausal hot flashes due to its hydrating and anti-inflammatory properties .
Ginger Root: Ginger is warm and pungent, known for its anti-inflammatory and antioxidant properties. It promotes sweating, acts as an anti-toxin, and benefits the lungs and stomach. Ginger is effective for treating common colds, coughs due to coldness, nausea, vomiting, diarrhea, and cold-type arthritis. It also helps in digestion and reducing nausea and pain .
Soy Sauce: Soy sauce is cool and sweet, rich in antioxidants and beneficial bacteria from fermentation. It clears heat, detoxifies, eases urination, and lubricates the lungs and intestines. Soy sauce is useful for conditions such as lung and stomach heat, dry skin, intense appetite, stomach or mouth ulcers, swollen gums, diarrhea, and constipation. Its umami flavor also enhances the taste of dishes without adding extra calories .
Method:
Preheat the Oven: Start by preheating your oven to 425°F (220°C).
Prepare the Beets: Quarter the beets and place them on a baking sheet. Bake at 425°F for 25-30 minutes until tender and caramelized. Roasting enhances their natural sweetness and adds a delightful earthy flavor to the dish.
Marinate the Salmon: In a bowl, combine the salmon filets with 3 tablespoons of soy sauce and 1 teaspoon of grated ginger. Set aside to marinate while you prepare the other components. This step infuses the salmon with a rich, umami flavor.
Cook the Quinoa: Bring 1 cup of water to a boil and add ½ cup of quinoa. Reduce to a simmer, cover, and cook for 10-15 minutes until the water is absorbed. Set aside to steam until it reaches the desired texture. Quinoa provides a perfect base for the dish, adding a nutty flavor and a satisfying crunch.
Sauté the Vegetables: Heat a medium saucepan with a dash of avocado oil. Sauté the asparagus, mushrooms, ⅔ of the garlic, 1 teaspoon of ginger, and ¼ of the lemon juice until the vegetables reach your desired tenderness. This step not only cooks the vegetables but also enhances their flavors with garlic, ginger, and lemon.
Cook the Salmon: Heat a skillet with a dash of avocado oil. Cook the salmon filets, skin-side down, over medium-low heat for about 3 minutes on each side. Cooking the salmon this way ensures a crispy skin and a moist, flavorful interior.
Assemble the Plate: On a plate, arrange a scoop of quinoa, a scoop of sautéed vegetables, and a piece of salmon. Garnish with chopped green onions for a fresh, zesty finish.
At Heart Centered Nutrition, I utilize holistic methodologies for gut, hormonal, immune, and whole body health. My mission is to support your body's natural healing process through NRT, personalized nutrition plans, and lifestyle change to heal from the root.
I have worked with clients to help resolve getting sick constantly, chronic infections, constipation, diarrhea, food sensitivities, SIBO, IBS, IBD, Crohn’s, Ulcerative Colitis, GERD, Acid reflux, Thyroid conditions, Irregular periods, PCOS, Endometriosis, PMS, PMDD, disordered sleep & many others... healing from the root cause!
Now seeing in-person and clients inside of Buffalo Holistic Center on Delaware Ave in Kenmore. Ready to start your journey to better health? Contact me today to schedule your consultation.
