Avocado, Salmon & Quinoa Bowl

Those of you who are following on Instagram (@wayofthedrgnfly) will know,  I have done a complete 360˚ turn on how I feel about Avocados – I used to hate them, for as long as I can remember and every time I’d try them again, the same.  Until recently.

Over the past 2 years, in my quest for improving the health and efficiency of my body, I’ve learnt how amazing this humble pear is and the benefits it offers. Since then, I have been sampling little pieces from the plates of others whenever it was present.

Today, well 3 months ago, I had my first whole Avocado and now I have it every day!  Incredible.

So, due to years of misunderstanding, I have been searching for Avocado recipes to try and share – I’ve missed out on so much. But not anymore…

Here are some of the benefits

  • Heart friendly.
  • Vitamin K – A nutrient that is often overlooked, but which is essential for bone health. Half of an avocado provides approximately 25% of the daily recommended intake.
  • Folate –
    • Protecting against colon, stomach, pancreatic and cervical cancers.
    • Folate is also great for pregnant mothers.
    • May reduce the risk of depression as it helps prevent the build-up of homocysteine
  • High in Fibre
    • Helps pass toxins
    • Regulates the immune system
    • reduces risks of several common diseases.

Yep, it’s pretty bad ass so you can understand why I wanted to add this food to my diet.  So, I began taking small mouthfuls of Avocado from my wife’s plate – with her permission 😉

Now, 2-3 months ago I ate my first whole avocado to myself and now I have achieved adding it to my daily diet.

A big deal, right?! I literally went through the 4 Stages of behaviour change and now I love it!

So I have decided to share recipes as I find them so that you can keep this humble Avocado exciting on a daily basis…

Kicking it off, this week I whipped this up for me and Mrs B…

Avocado, Salmon & Quinoa Bowl

Ingredients

  • Quinoa:
    • 1 cup White or Black Quinoa
    • 1½ cups of water
    • Salt
    • Juice from ½ large lemon or lime
    • 2 Tbsp minced fresh coriander
    • 1 Tbsp honey
    • 3 Tbsp chicken or vegetable stock
  • Salmon:
    • 2 8oz salmon fillets, skin on
    • 1 Tbsp lime or lemon juice
    • 1 Tbsp honey
    • 2 Tbsp minced fresh coriander
    • Salt
  • Avocado:
    • 1 ripe avocado
    • 1 tbsp lime or lemon juice
    • 1 tbsp minced fresh coriander
    • ¼ tsp chilli powder (less for milder topping)
    • Salt

Method

  • Quinoa:
    • Cook Quinoa in salted water per package instructions. Take off heat when it’s just done.
    • Preheat a medium cooking pan over medium-high heat. Mix stock, lime juice, honey, and cilantro together. Pour the mixture into the preheated pan and let it simmer for about a minute. Take the pan off the heat and mix rice into the liquid. Season with a little bit more salt, mix well and set aside.
  • Salmon:
    • Preheat oven to 425 and cover a rimmed baking sheet with foil and grease it.
    • Rub the salmon skin with some oil and place the fillets skin down on the prepared baking sheet.
    • Mix lime juice, honey, and cilantro together and rub salmon fillets with it on all exposed sides. You can pour more glaze over the top and season with some salt. (Some glaze will likely run down onto the baking sheet, it will most likely get quite scorched in the oven. Don’t be scared it’s not your salmon burning, it’s the glaze that ran down.)
    • Bake salmon for 12-15 minutes, depending on the thickness of your salmon fillets.
  • Avocado:
    • Cut avocado in half, take out the pit and take off the skin. Chop avocado and add it to a small bowl. Add lime juice, cilantro, chilli powder, and salt. Gently mix.
    • To assemble the bowls: divide rice among two bowls, top it off with a salmon fillet, and top each bowl with half the avocado mixture.

 

Bibliography

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