Salmon is a very rich source of omega-3 fatty acids. Omega-3 fatty acids act as a strong anti-inflammatory in the body and also regulate blood glucose and increase HDL, our healthy cholesterol levels.
Edamame beans are a complete source of protein. They also contain polyunsaturated fats, namely omega-3 fatty acids as well as an ample amount of folate. These green beans also hold a fair amount of calcium, iron and vitamin K. Edamame beans are rich in phytoestrogens known as isoflavones. This bioactive compound has been shown to reduce the risk of osteoporosis and hormone-related cancers.
The ginger contains bioactive compounds that ‘switch off’ the genes involved in your pro-inflammatory pathways, while the coriander contains sulforaphane which ‘switches on’ your genetic pathways involved in detoxification and protecting against cancer.
Add some sesame for that extra vitality boost of healthy fats and fibre.
Feel nourished!
Edamame Black Rice
Ingredients
1 cup of black rice
2 cups of water
½ tablespoon sesame oil
4 roundels of fresh pineapple
½ cup frozen edamame beans
1 handful fresh coriander
4 spring onions
Salt to taste
Method
1 In a small saucepan place the black rice and 2 cups of water with a dash of salt on a medium heat, uncovered. Once the rice has come to boil, reduce the heat to a low heat, cover the rice and leave to cook for approximately 30 minutes.
2 Once the water has been absorbed into the rice and it has softened then you know it’s ready – it shouldn’t be too soft or sticky.
3 In a separate small saucepan, bring some salted water to the boil and add the edamame beans. After 3 minutes the beans should have softened slightly. Remove them from the heat, strain them and pour cold water over them to stop them from cooking further.
4 Peel and cut the pineapple into small cubes.
5 Wash and chop the spring onions as well as the coriander.
6 Place a wok, or large pan, onto a low heat, drizzle the sesame oil, add the rice, followed by the edamame and pineapple and, lastly, some of the coriander and spring onions (leave some for garnish).
7 Give the rice batch a good whirl in the pan, allowing the ingredients to blend.
It’s ready!
Salmon
Ingredients (serves 2)
2 salmon fillets 200g each (can use trout)
2 teaspoons freshly grated ginger
½ clove garlic, grated
1 teaspoon honey
½ tablespoon olive oil plus a little extra for the salmon skin
2 tablespoons low sodium soya sauce
1 tablespoon toasted sesame seeds (optional)
Method
1 Preheat your oven to 180oC
2 Peel and grate the ginger and garlic and place in a jar that can be sealed. You can also use ready-packed grated ginger and garlic for convenience.
3 Add the honey, olive oil and soya sauce to the jar. Close it tightly and shake all the ingredients together.
4 With a sharp knife, remove the skin from the salmon by placing the knife between the skin and the fish on the one corner. Gently pull the skin with one hand while the other separates the skin and fish with the knife.
5 On a separate roasting tray, place a piece of clean baking paper and lay the salmon skins onto the paper. Using a brush, brush some olive oil onto the skins and add a sprinkle of salt.
6 Cover the skins with another layer of baking paper followed by another roasting tray as well as an empty heavy oven dish on top, keeping the skins flat and thin.
7 Roast the skins for approximately 25-30 minutes depending on your oven – they must be crisp and slightly brown.
8 Place the clean fillets of fish on a piece of foil or non-stick paper and set it on another roasting tray.
9 Pour the dressing evenly over the fish, until both fillets are well coated.
10 Wrap the foil tightly around the fish and pop it in the oven to cook for approximately 10 minutes.
11 After 10 minutes, remove the fish from the oven, open the foil to uncover the fish then place it back into the oven to cook for a further 5-10 minutes allowing the dressing to slightly reduce. The amount of cooking time depends on how well you like your salmon cooked.
Plating up
1 Place a piece of salmon fillet on your plate and drizzle some of the soy ginger dressing on top.
2 Spoon some edamame black rice beside the fish.
3 Garnish with fresh spring onion and coriander.
4 Snap the salmon skin in half and delicately place onto the plate.
* I had a smaller portion of fish and still had some left over for the next day. My portion was around 120g.
Nourish yourself to the sunrise.
Cooked with love,
Sunrise by HM
Nourished yet? Comment on what I should write about next?
This recipe is simply delicious!
Salmon is a very rich source of omega-3 fatty acids. Omega-3 fatty acids act as a strong anti-inflammatory in the body and also regulate blood glucose and increase HDL, our healthy cholesterol levels.
Edamame beans are a complete source of protein. They also contain polyunsaturated fats, namely omega-3 fatty acids as well as an ample amount of folate. These green beans also hold a fair amount of calcium, iron and vitamin K. Edamame beans are rich in phytoestrogens known as isoflavones. This bioactive compound has been shown to reduce the risk of osteoporosis and hormone-related cancers.
The ginger contains bioactive compounds that ‘switch off’ the genes involved in your pro-inflammatory pathways, while the coriander contains sulforaphane which ‘switches on’ your genetic pathways involved in detoxification and protecting against cancer.
Add some sesame for that extra vitality boost of healthy fats and fibre.
Feel nourished!
Edamame Black Rice
Ingredients
1 cup of black rice
2 cups of water
½ tablespoon sesame oil
4 roundels of fresh pineapple
½ cup frozen edamame beans
1 handful fresh coriander
4 spring onions
Salt to taste
Method
1 In a small saucepan place the black rice and 2 cups of water with a dash of salt on a medium heat, uncovered. Once the rice has come to boil, reduce the heat to a low heat, cover the rice and leave to cook for approximately 30 minutes.
2 Once the water has been absorbed into the rice and it has softened then you know it’s ready – it shouldn’t be too soft or sticky.
3 In a separate small saucepan, bring some salted water to the boil and add the edamame beans. After 3 minutes the beans should have softened slightly. Remove them from the heat, strain them and pour cold water over them to stop them from cooking further.
4 Peel and cut the pineapple into small cubes.
5 Wash and chop the spring onions as well as the coriander.
6 Place a wok, or large pan, onto a low heat, drizzle the sesame oil, add the rice, followed by the edamame and pineapple and, lastly, some of the coriander and spring onions (leave some for garnish).
7 Give the rice batch a good whirl in the pan, allowing the ingredients to blend.
It’s ready!
Salmon
Ingredients (serves 2)
2 salmon fillets 200g each (can use trout)
2 teaspoons freshly grated ginger
½ clove garlic, grated
1 teaspoon honey
½ tablespoon olive oil plus a little extra for the salmon skin
2 tablespoons low sodium soya sauce
1 tablespoon toasted sesame seeds (optional)
Method
1 Preheat your oven to 180oC
2 Peel and grate the ginger and garlic and place in a jar that can be sealed. You can also use ready-packed grated ginger and garlic for convenience.
3 Add the honey, olive oil and soya sauce to the jar. Close it tightly and shake all the ingredients together.
4 With a sharp knife, remove the skin from the salmon by placing the knife between the skin and the fish on the one corner. Gently pull the skin with one hand while the other separates the skin and fish with the knife.
5 On a separate roasting tray, place a piece of clean baking paper and lay the salmon skins onto the paper. Using a brush, brush some olive oil onto the skins and add a sprinkle of salt.
6 Cover the skins with another layer of baking paper followed by another roasting tray as well as an empty heavy oven dish on top, keeping the skins flat and thin.
7 Roast the skins for approximately 25-30 minutes depending on your oven – they must be crisp and slightly brown.
8 Place the clean fillets of fish on a piece of foil or non-stick paper and set it on another roasting tray.
9 Pour the dressing evenly over the fish, until both fillets are well coated.
10 Wrap the foil tightly around the fish and pop it in the oven to cook for approximately 10 minutes.
11 After 10 minutes, remove the fish from the oven, open the foil to uncover the fish then place it back into the oven to cook for a further 5-10 minutes allowing the dressing to slightly reduce. The amount of cooking time depends on how well you like your salmon cooked.
Plating up
1 Place a piece of salmon fillet on your plate and drizzle some of the soy ginger dressing on top.
2 Spoon some edamame black rice beside the fish.
3 Garnish with fresh spring onion and coriander.
4 Snap the salmon skin in half and delicately place onto the plate.
* I had a smaller portion of fish and still had some left over for the next day. My portion was around 120g.
Nourish yourself to the sunrise.
Cooked with love,
Sunrise by HM
Nourished yet? Comment on what I should write about next?
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