About this time last year, I posted my winter salad recipe. It also contains Brussels sprouts and kale. It seems like my body is craving these ingredients at this time of the year. The days are getting shorter and shorter, it is getting dark earlier, it rains a lot and is wet and cold, we have to fight flues…as you may notice this is not my favorite time of the year, sometimes I wish I could hibernate. How convenient would that be? Anyways…what I am trying to say is that especially now our bodies need a ton of nutrients to stay healthy and feel good: nutrient dense foods like vegetables, whole grains, legumes, and nuts and seeds, organic meats and fish. This salad contains healthy fats, greens, fiber, protein, complex carbs...a real comfort food! Additionally, the omega 3 fatty acids in salmon help fight depression! YAS!
No wonder KALE has its reputation as one of the most nutritious vegetables on the planet. As part of the cabbage family (brassica oleracea), kale contains so-called sulforaphane which are substances shown to help fight cancer formations on a molecular level. Also, it is a powerhouse of nutrients. It is an excellent source of Vitamin A, Vitamin K and Vitamin C, manganese and B vitamins. Self-explanatory it is also an excellent source of fiber (takes a while to chew, right?) Tons of antioxidants and anti-inflammatory substances are found in the leafy greens. Since it is low in calories and high in volume it aids weight loss and digestion problems. BRUSSELS SPROUTS jump right onto that health and cancer-fighting wagon since also part of the cabbage family.
SALMON is rich in omega 3 fatty acids. Your body cannot make these, that's why they are essential. The most effective omega3s include EPA and DHA which occur naturally in oily fish such as mackerel, herring, salmon, tuna, salmon, sardines etc. DHA plays an important role in the development and functioning of the brain and reduction of oxidative stress. Alpha-linoleic acid (ALA) is an omega 3 fatty acid found in plants such as flax seeds, chia seeds, walnuts, pumpkin seeds and their oils.
The seafood watch app and website helps you chose seafood that is fished in ways which have less impact on our environment.
Warm Kale and Brussel's Sprout Salad with Salmon, Avocado cream, and Croutons
2 salmon fillets
1 bunch of kale
2 cups brussels sprouts
2 tbsp olive oil
3 garlic cloves, chopped
1 handful raw almonds, chopped
black pepper, freshly ground
dill to garnish
1 ripe Avocado
1 garlic clove
juice of 1/2 lemon
2 pieces of wholegrain toast, cut into croutons sized pieces
3 tbsp olive oil
preheat the oven to 150C
in a non-stick pan add some olive oil and
Season salmon with salt and pepper and place on a very lightly oiled oven-proof nonstick pan
Roast the salmon, turning the pieces carefully with a spatula after about 10 minutes, just cooked through, about 20 minutes in all. (time varies depending on the thickness of the fillet)
While the salmon cooks, add avocado, garlic, lemon juice, salt, and pepper to a blender and blend until smooth. Add cream to a piping bag and store in the fridge until needed
cut brussels sprouts in half and chop kale roughly
when the salmon is done place on a plate and cover with cling film
put the pan back on the stove, add brussels sprouts and 1 cup of water and simmer until water is evaporated
add 2 tbsp of olive oil to the pan, followed by the kale, almonds, and garlic
roast everything until golden, season with salt and freshly ground black pepper
with your hands, tear salmon fillets apart into bite-sized chunks, and add to the salad
divide between two plates
in the same pan, add olive oil and bread cubes, season with salt and roast until golden brown
add croutons to the salad, sprinkle with some fresh dill, and pipe a few dots of avocado cream on the salad