This mix-and-match salmon bowl is designed nourish anyone who needs some extra nutritious TLC, especially anyone in any stage of motherhood.
We’ll focus on five main components: wild salmon, a grain, folate-rich greens, healthy fats, and a dressing. There’s also a list of optional toppings that can add additional health benefits. You can tailor your meal based on the nutrients you're looking to add to your diet, or simply build your bowl by using what you have in your kitchen right now.
About Brooke Scheller, DCN, CNS:
Dr. Brooke Scheller is a Doctor of Clinical Nutrition and Board Certified Nutrition Specialist. She specializes in functional nutrition to support gut health, mood and mental health, and alcohol use. Dr. Brooke has over 12 years of training and experience in nutrition and functional medicine and has worked with both individuals and large organizations building nutrition programs to scale. She is also the founder of Condition Nutrition, a nutrition consultancy working with start up organizations in personalized nutrition, supplements, and health-tech.
Cook Your Salmon
Coho or sockeye salmon fillets can be cooked using your preferred cooking method, but consider these three methods for their convenience:
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Pan-frying: Pan-fried salmon is ready in under 10 minutes, from start to finish, and the most texture-forward way to prepare a fillet.
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Baking: To streamline the time you spend in the kitchen, you can bake several fillets of salmon so that they're ready to go when you're assembling mix-and-match bowls throughout the week.
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Broiling: Broiling is a straightforward, hands-off way to cook salmon, no flipping required.
Choose Your Base of Grains
Add one of the following grains to your bowl, cooked to package instructions:
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Brown rice: Higher in fiber than its white rice counterpart, brown rice will help facilitate healthy digestion and regulate bowel movement.
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Quinoa: Quick to prepare, quinoa is an excellent source of complete protein and fiber.
Load Up on Folate-Rich Veggies
Folate is a crucial nutrient, especially for expectant or nursing mothers, as well as those trying to conceive. The following folate-rich veggies can be sauteed with extra-virgin olive oil or consumed raw:
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Kale *Pro tip: Massage kale with a tablespoon of olive oil to soften the leaves and reduce bitterness.*
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Spinach
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Collard greens
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Roasted beets *Pro tip: If your beets come with vibrant green tops intact, saute the greens and add them to the bowl, too, to add vitamin A, C and K to the mix!*
Add a Source of Healthy Fat
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Avocado: This fatty fruit (an avocado is technically a berry!) contains healthy fats, folate, and fiber.
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Pumpkin seeds: Crunchy and nutritious, pumpkin seeds contain iron, magnesium, and folate.
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Almonds: Raw or roasted, almonds contain fiber, magnesium and vitamin E.
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Walnuts: Walnuts are rich in ALA, a plant-based form of omega-3s that gets converted (in small amounts) to DHA and EPA.
Top with a Sauce or Dressing
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Nuoc cham: This sweet, sour, and punchy Vietnamese sauce effortlessly complements a variety of veggies.
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Chimichurri: A great sauce to make when your fridge is bursting with fresh herbs, chimichurri will add a vibrant punch of flavor to your bowl.
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Dill-horseradish sauce: For something creamy with just the right amount of zing, try making a dill-horseradish sauce to drizzle over everything.
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Or whip up my simple vinaigrette: Whisk together 2 tbsp each of extra-virgin olive oil, apple cider vinegar, and lemon juice with 1 tsp of dijon mustard. Season to taste with salt and pepper.
Finish the Bowl with Other Toppings
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Nutritional yeast: It adds a cheesy flavor, and is also a good source of B vitamins like folate, B12, and niacin.
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Goat cheese: A good source of protein, goat cheese may be more easily digestible than cheeses made from cow’s milk.
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Fresh chopped veggies: Consider adding celery, cucumbers, or bell peppers for even more crunch and texture.
