Calories: 525 kcal (1055 kcal total)
Macros Per Portion: 37g Protein, 57g Carb & 18g Fat
Michelle has hit jackpot again! Just goes to show you how it’s possible to keep creating new amazing dishes with similar ingredients, and have a completely different experience. What I love about this dish, is it is absolutely packed full of prebiotic and nutrition goodness, from all the fibrous veggies to to the protein in the salmon and healthy fats in the butter. Just take a look at the benefits below – your gut will be so happy and grateful! More over, it is DELICIOUS! Spicy, hot cuddly goodness, with he satisfaction that comes from pan fried salmon, sweet potatoes and a host of yummy veg. 😋
The idea with this dish is it is to share. So, the below ingredients create two equal portions at 525 kcal each. That said, one person with a big appetite could polish it all off. Likewise, you can increase or decrease the calories by adding and removing both the Salmon fillet and Sweet Potato volume.
- Boneless Salmon Fillets (with skin) – 2x fillets
- Sweet Potato – 330g
- Raw Honey – 1x teaspoon
- Carrots – 2x small
- Crushed Garlic (lazy) – 1x teaspoon
- White Mushrooms – 4x large
- Baby Leeks – 47g
- Green Beans – 40g
- Red Onion – ¼ x Onion / 50g
- Grass Fed Butter – 10g
- Italian Passata with basil – 170g
- Tabasco – ½ x teaspoon
- Herbs & Spices – Basil, Oregano, Garlic Salt, Sea Salt, Black Pepper
- Salmon is a great source of protein, that is rich in Omega-3 Fatty Acids (great for the brain), high in Vitamin B, good source of potassium and loaded in Selenium. All combined give a host of benefits ranging from cardiovascular, improved mood and cognition, Joint protection and eye benefits.
- Sweet Potato offers a nice hit of vitamin A, C, Copper, K & B6, plus has a lower blood sugar response than white potato due to it’s high fibre content that slows the absorption of the carbs.
- White Mushrooms are being touted as nature’s nutritional supplement as they are loaded with the nutrients our bodies need to generate energy and repair cells — including digestive enzymes, a spectrum of B vitamins, protein, and vitamin D2.
- Leeks, Garlic, Onion & Mushroom are great sources of indigestible fibre and have prebiotic benefits for your guts microbiome.
- Leeks have sulfur-containing compounds that fight dangerous free radicals in your body, and also contain kaempferol, a flavonol that may help fight cancer and lower your risk of chronic diseases including heart disease. Plus, they have nutrients such as vitamin A, K, B’s, Folic Acid and Magnesium
- Garlic being consumed on a daily basis (in food or raw) helps to lower cholesterol levels because of the anti-oxidant properties of Allicin. It is also immensely beneficial to regulate blood pressure and blood sugar levels.
- Grass-Fed Butter is a great source of healthy-fats that promote optimal health and hormone production. Furthermore Butter contains no to only trace amounts of lactose.
- Carrots are a rich source of Beta carotene – a powerful antioxidant that can also be converted into vitamin A in the body to help maintain healthy skin.
- Raw Honey contains disease-preventing and disease-fighting flavonoids and antioxidants and has been scientifically proven to help with allergies, diabetes, sleep problems, coughs and wound healing. Due to 53% fructose content, limit consumption to avoid spiking insulin.
- Green Beans provide you with a useful amount of vitamin C, to support your immune system, and vitamin K, to build bone strength. They contain sulforaphane and indoles that are reported to have anti-cancer and anti-inflammatory properties, which could help protect against heart disease and stroke and other auto immunity issues.
- Passata is an uncooked tomato puree that has been strained of seeds and skin. It is widely used in traditional Italian cooking, as the removal of the seeds and skin improve digestibability and lower stomach upsets with having a tomato concentrate meal.
Follow this Food Diary micro-blog as it unfolds. Comment if you have questions or ideas on meals, and please keep me honest to the above.