This is one of those “go to” meals that you just KNOW is going to tick all the most important nutrient boxes, and can be on the menu every week. We make this almost Sunday or Monday. 

As I move more towards an integrative plant and animal protein approach, I’m trying to use carb sources that are relatively high in protein per serve so we have smaller animal protein sizes without compromising our nutrition. Both quinoa and edamame are wonderful sources to protein. 

Why this is great for women: 

• Salmon is high in omega-3 which helps to reduce inflammation (anti-inflammatory), improves cholesterol, support brain health, promotes healthy skin and healthy hormone balance. 
• Variety of plant diversity is key for a healthy gut, and with this meal we are managing to tick 5 plant boxes – grains, vegetables, seeds, legumes and herbs
• Broccoli – boosts oestrogen clearance and contains calcium for bone strength

Combining all these nutrients together, as you can see you have a wonderful concoction of nutrients that help you feel amazing.  I aim to have this once a week and it makes a delicious lunch pack using leftovers. 

Serves 6: Dinner + Lunch left overs for two 

Ingredients

Protein

• 600-800g Salmon
• *Also extra protein from the carb servings below!

Carbohydrate

• 1/2 packet frozen deshelled edamame beans
• 1 cup raw quinoa – Tri-coloured or plain is fine

Non-Starchy Vegetables

• 2 large or 3 small Heads of broccoli
• 3 large Carrots

Healthy Fat

*Healthy Fat from the Salmon!

Sesame marinade

• 4 tbsp Sesame oil
• 8 tbsp Tamari sauce
• 1 tbs Honey
• 1 tbsp Fish sauce
• 1 tbsp Whole grain mustard (optional)
• Handful of spring onion or corrianda

Garnish

• Sesame seeds
• Spring onion
• Lemon juice

Optional modifications

• Extra healthy fat – avocado, feta

• Lower carb dinner – leave out the quinoa. 

Method

1) Preheat the oven to 200 degrees.

2) Prep the dressing – Combine the ingredients for the sesame dressing in a small bowl and set aside.

3) Get the quinoa on: At 1 cup of quinoa with 2 cups of water to a rice cooker. 

4) Marinate salmon and brocolli and get them in the oven!  Line a baking tray or glass baking dish with tin foil and place fillets on top. Combine the sesame dressing ingredients together in a bowl, and marinate the salmon with half of the mixture. For the brocolli, chop into small florets and add to a baking tray, then drizzle with 1/2 of the remaining sesame dressing. (Leave a little bit left for the carrots). The broccoli takes a little longer to cook (unless you prefer more crunchy!), so place the brocolli tray mid to top of the oven for 10 minutes, then add the salmon mid tray and leave to bake for another 15-20 minutes. 

5) Defrost the edamame beans by placing them in bowl of boiling hot water for ~5mins. Drain and set aside.  

6 ) Sesame Carrots: Peel carrots using a julienne peeler, and add to a heated fry pan ( I also like to add some fresh chilli for this step). Add the rest of the sesame dressing, and pan fry for 10-15 mins or until they soften. Sprinkle through some sesame seeds towards to the end. 

Put it all together into a nourish bowl! Dish up the salmon, quinoa, sesame carrots, brocolli and edamame into bowls to serve, topped with a little saurkraut, sesame seeds and herbs. 

Enjoy! 

Kim xx

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