My personal favorite. Wild caught salmon with spinach and celery mash. A meal with a complete nutritional profile that tastes superb and you can prepare in 20 minutes!
Some nutritional insights first!
- In one of his recent YouTube posts Siim Land, one of the up-raising bio hackers, stated that if there was one food you had to eat for the rest of your life that should probably be salmon since this contains all the essential nutrients. And that is so true. With respect to the Daily Recommended Allowance (RDA) you get 200% of Omega-3, all the B-Vitamins, Vitamin-D, 50% Phosphorus, 25% Potassium, 100% Selenium only to mention a few. Keep in mind to look for the wild caught salmon though.
- Spinach is another super-food which you can include in your meals in many different ways. Spinach is an excellent source of antioxidants and (like other dark leafy greens) is loaded with vitamins A and K, and is an excellent source of several other vitamins and minerals as well as vitamin C, folate, calcium, and iron. One note is that spinach is high in oxalates, which is a naturally occurring substance found in plants and animals. High concentrations of oxalates can cause them to crystallize. If you have a history of kidney or gallbladder problems you may want to limit the amount of spinach you eat. Oxalates also can interfere with calcium and iron absorption. This is not really a concern but if you like eating spinach every day consider steaming it for a couple of minutes.
- Celery root mash is one of my favorites. Even though it is mostly of carbs it is low on the glycemic index and it is a nutritional powerhouse, packed with fiber and vitamins B6, C and K. It’s also a good source of antioxidants and important minerals, such as phosphorus, potassium and manganese. And the taste is out of this world! Try it out and you wont regret it.
- As you can see from just this one meal of around 750Kcal you get almost all your needed daily nutrients (75%)
- A piece of wild caught salmon (with or without skin)
- 1 Celery root
- 400 gr of Spinash (or kale)
- a bunch of Dill
- 2 onions, 1 garlic clove
- 1 lemon juice
- butter, salt, pepper
- a dash of ouzo (optional)
- 1 avocado
- Clean the celery root and cut it in big chunks
- Finely chop 1 onion and 1 garlic clove.
- Place the celery root chunks and 1 onion in a pot and fill with warm water till half of the chunks is covered. Reason is to create a steaming effect as boiling the vegetables makes them lose their nutrients. Boil in medium heat for 5 minutes.
- Once ready use your blender and put in the celery chuncks, some of the water, the onion, butter, salt, pepper (to taste) and blend for some seconds. If your blender does not fit all do it in two rounds. Tip: be generous with the butter, salt and peper! Consistency of the mash will depend on how much water you add.
- After putting some salt and pepper on the salmon, place the piece on a hot pan. This is important since we want to create a nice golden color without having to cook the salmon for too long. Cook from each side for 3 minutes and leave to rest. Note that even after you take the salmon off the pan it will continue to cook so dont be afraid of under cooking it. Tender and juicy is the result we want!
- In the same pan and on medium heat place the onion all let it cook for 1-2 minutes. Then place the garlic. If needed put some butter. At this point you can also throw a dash of ouzo. Let the alcohol evaporate and throw in the pan the spinach. Let the spinash get soft and after 1-2 minutes place the dill, some butter, salt, pepper and the juice of half a lemon. The dill , lemon and butter will make all the difference so dont forget them!
Serve and Enjoy!!
- Preparing healthy and delicious meals does not need to be a full day at the kitchen. Aim for 30 minute meals for most of the days.
- Replace starches and refined carbs from your daily food list, with healthy vegetables. You will all get the fiber your need, more nutrients and most taste!
- Next in the list is a a delicious vegeterian recipe! Subsribe to our newsletter and stay tuned.