Hey FODMAPers & Friends…happy Monday!
Lately, I have been really into creating one bowl wonders. What’s a one bowl wonder? A full balanced meal with all the essential nutrients for good health in one bowl. I am all about adding colorful produce to my dishes–lots of phytonutrients (rich in disease-fighting antioxidants) to keep me and my family members (and you, of course) healthy!
When creating any meal–I try to find a vegetable of every color in my crisper to add to my plate or in this case, my bowl! Of course, this requires shopping for colorful veggies when you are at the market! Think about the colors of the rainbow when you create your grocery list. Most people fall short on the purple colored produce but red/purple cabbage, eggplant and blueberries make great options. I don’t use a FULL serving of every vegetable I add to my bowl but rather a little of each.
The brighter and more colorful produce tends to (but not always) contain the most health benefits.
For today’s featured recipe I added in, red radishes and bell peppers, purple cabbage, orange carrots and yellow bell peppers, & green kale. I chopped and diced the veggies in the morning; this allowed for less time assembling the nourish bowls at dinner time. Before dinner, I seared up some salmon filets and boiled some red rice to accompany all the healthy veggies. For a little Asian fusion, I whipped together a simple 4 ingredient Asian dressing made with soy sauce, sesame oil, rice wine vinegar, and chili paste (garlic and onion free). For a little crunch and magnesium boost, I added some chopped peanuts.
I just returned from a great weekend in Ann Arbor, Michigan for University of Michigan’s 2nd annual conference called FOOD: The Main Course to Digestive Health. This conference, geared for dietitians, was fantastic! I presented 2 talks at this event, one was about commonly asked questions about the FODMAP diet and the second one, a discussion about constipation. Dr. Rick Saad spoke before me about the pathophysiology of constipation, diagnosis and medical treatment. Rick is one of my favorite gastroenterologists. After I complete my long awaited prebiotic and probiotic blog post, I hope to interview Dr. Saad so he can share a few tips about constipation and treatments with you. I hope you all enjoyed a nice relaxing weekend and are ready for the week ahead. And if you create a one bowl wonder of your own, please share your combos! We can all be inspired by one another. 🙂
- Per Salmon Nourish Bowl
- 1 cup cooked red rice (can sub in cooked quinoa, jasmine or basmati rice)
- 4 yellow bell pepper strips
- 4 red bell pepper strips
- 1 radish, sliced
- 1 cup finely chopped kale
- 1/2 cup sliced red cabbage
- 1/4 cup sliced carrots
- 1 tablespoon sliced green onion/scallion (green part only)
- Optional garnish:
- 2 tablespoons chopped salted peanuts
- 1 tablespoon chopped mint and/or cilantro
- 4.5 ounce salmon filet
- Salt, pepper to taste
- 1 teaspoon sesame oil
- 1/4 teaspoon sesame seeds, garnish (optional)
- Asian Dressing
- 2 teaspoon soy sauce
- 1 teaspoon rice wine vinegar
- 1 teaspoon chile paste (without garlic and onion- I used Union Foods Brand)
- 2 teaspoons sesame oil
- 1-2 teaspoons water
- In grill pan over medium heat, add sesame oil.
- Prepare salmon by seasoning with salt, pepper and sesame seeds, if using.
- Place salmon flesh side down in pan for 6 minutes. Flip over and cook for another 3 minute or until salmon is cooked through and flakey, set aside. (Cooking time may vary depending on thickness of salmon filet)
- Assemble Nourish bowl:
- Add warm rice to serving bowl and layer veggies around the rice in decorative pattern (of course, that is up to you!)
- Add seared salmon to top of veggie/rice in bowl.
- Drizzle with Asian dressing
- Top with chopped nuts and herbs as desired.