Quinoa-Avocado Salmon Salad

Quinoa-Avocado Salmon Salad

Quinoa-Avocado Salmon SaladIngredients:
⅔ cup Quinoa
1 Canned or cooked Wild Caught Salmon
1 pint Grape Tomatoes
¼ cup Fresh Dill
½ bunch Scallions
1 Avocado
½ Red Onion
2 Limes (juice)
1 tablespoon Apple Cider Vinegar
2 tablespoons Olive Oil
Himalayan salt
Black Pepper (or Gosmashio)

Directions:

  1. Cook Quinoa according to package instructions.

  2. Drain canned salmon or flake prepared salmon.

  3. Combine quinoa, salmon, tomatoes, dill, salmon, avocado and onions in a medium bowl.

  4. To make dressing: in a separate bowl whisk together juice from Limes, Apple Cider Vinegar, Olive oil, Salt and Pepper.

  5. Add dressing to salad to taste.

  6. Enjoy!

Health Benefits:

  • Quinoa: Related to beet, chard and spinach, 3.5oz of quinoa has 14g of protein! It is packed with vitamins and minerals like Thiamine (B1)–31%, Riboflavin (B2)–27% , Folate (B9)–46%, Pyridoxine (B6)–38%, Magnesium–55%, Iron-35%, Phosphorous–65%, and Zinc–33%. Usually considered a grain quinoa is actually a seed, and is gluten-free. It is great any time of day, but make sure to rise through a fine mesh strainer it before cooking to remove any grit.

  • Salmon: When purchasing, choose Pacific wild caught because it is much higher in nutrients than farmed. Studies have shown farmed salmon has higher levels of pesticides because of food they are given. The Omega-3 fatty acids in Salmon are great for mental health and excellent for maintaining balanced blood sugar. It is also a great source of protein, potassium, selenium and B12.

  • Apple Cider Vinegar: Has been proven to promote satiety after eating, and is very important in maintaining blood sugar levels. It contains chromium which is a critical enzyme used in blood sugar regulation. It is alkalizing and help improves digestion, aids in circulation and improves the livers ability to detoxify. Studies show that when a body has higher pH levels, this acid environment is more energy draining, Apple Cider Vinegar can balance these levels.

Power Packed Salmon Burger

Power Packed Salmon Burger

Power Packed Salmon BurgerIngredients:
1 pound skinless center-cut wild salmon fillets, cut into 1-inch pieces, divided
2 tablespoons Dijon mustard, divided
2 teaspoons grated lemon rind
2 tablespoons minced fresh tarragon
1 tablespoon finely chopped shallots (about 1 small)
1/2 teaspoon Himalayan salt
1/4 teaspoon freshly ground black pepper
1 tablespoon honey
1 cup arugula leaves
1/2 cup thinly sliced red onion (optional)
1 teaspoon fresh lemon juice
1 teaspoon extra-virgin olive oil
1 ripe avocado sliced
4 (1 1/2-ounce) Whole Grain hamburger buns, toasted

Directions:

  1. Place Salmon in food process ¼ lb at a time and pulse until smooth.

  2. Fold in all ingredients (except honey, arugula, onion. Lemon juice, olive oil and avocado) and divide into 4 equal patties.

  3. In a separate bowl fold together honey, olive oil, arugula, onion, lemon juice and avocado. Set aside for topping.

  4. Grease grates of grill prior to lighting. Heat to 350 degrees.

  5. Grill Salmon patties for 3 minutes (or more depending on preference) both sides.

  6. Remove, sit for 5 minutes. Place between hamburger buns and top with arugula/avocado salad.

Health Benefits:

  • Wild Salmon: When purchasing, choose Pacific wild caught because it is much higher in nutrients than farmed. Studies have shown farmed salmon has higher levels of pesticides because of food they are given. The Omega-3 fatty acids in Salmon are great for mental health and excellent for maintaining balanced blood sugar. It is also a great source of protein, potassium, selenium and B12. Salmon also contains important minerals like Zinc, Magnesium and Iron.

  • Arugula:  Are a deliciously spicy green that adds a lot of flavor to any burger. These greens have Omega-3 and Omega-6 fatty acids which support critical brain function. Arugula has antioxidants like Vitamin C and minerals such as Magnesium and Iron.

  • Avocado:  Provides essential health promoting monounsaturated oleic fats needed for brain health and has been shown to slow the release of sugar in the blood. Per fruit, avocados have 13g of fiber, 2% calcium, .51mg Pyridoxine (B6) which is 100% RDA, plus many other vitamins and minerals. Avocados contain 20% fat and are about 320 calories, these alligator pears pack an amazing nutritional punch! They also have supporting minerals like Iron (8%), Magnesium (17%) and Zinc (10%).