Salmon Teriyaki Bowls: Nutrition, Flavour, Fresh & Beautiful

What You’ll Need:

• Salmon: 1 1/2 lb (650g), skin removed, cut into bite-sized pieces.
• Greens: Baby Bok Choy (roughly chopped or left as large leaves), mixed salad greens (finely chopped or sliced), alfalfa sprouts.
• Veggies: Sliced baby tomatoes, thinly sliced cucumber.
• Fruit: 1 avocado (sliced), 1 lime (for juice).
• Rice: Your choice (sticky, basmati, wild rice blend).
• Garnish: Fresh cilantro (coriander), sesame seeds.

Teriyaki Sauce:

• 3 tbsp Tamari (or soy sauce)
• 1 tsp Sesame Oil
• 2 tsp Grated ginger (more if you like)
• 2 tsp Grated garlic
• 1 tbsp Honey (optional, for crisping)
• 1 red chili (optional, finely chopped)

 Let’s Get Cooking:

1. Prep the Salmon:
   • Remove the skin and cut the salmon into bite-sized pieces. (YouTube is your friend for skin removal tutorials.)
   • Slice the skin into long pieces, keep aside.
2. Make the Teriyaki Sauce:
   • Combine all sauce ingredients in a jug. Don’t be shy with the ginger.
   • Add chili if using.
3. Marinate:
   • Coat the salmon and skin with the sauce. Let it sit for at least 20 minutes.
4. Rice Time:
   • Cook your rice. Leftovers work great too. (Skip for low-carb.)
5. Veggie Prep:
   • Slice and dice your veggies. Make it look good.
   • Slice the avocado.
6. Cook the Salmon:
   • Preheat your air fryer (365°F/185°C) for 3 minutes or pan fry.
   • Cook the salmon pieces until crispy (your preference). Set aside.
   • Cook the skin until crispy (best part). Set aside.
7. Bok Choy (Optional):
   • Cut the bok choy heads off and discard, wash leaves, and pat dry.
   • Heat sesame oil and minced garlic in a wok/pan (don’t burn the garlic – 30 sec!).
   • Stir-fry the bok choy for 1-2 minutes. Keep the white parts a little crunchy.

Add all your favourite things

Simple, Healthy & Damn Tasty

Assemble Your Bowl:

1. Base:
   • Spoon rice into one side of the bowl.
   • Add the salad mix to another side.
   • Line up the cucumber, tomatoes, sprouts & avocado
2. Salmon:
   • Place the cooked salmon over the rice.
3. Finish:
   • Drizzle sesame oil over the bowl.
   • Squeeze lime juice over the salmon.
   • Add the crispy salmon skin.
   • Sprinkle sesame seeds and cilantro.

Voila!  

Enjoy your beautiful and nutritious Salmon Teriyaki Bowl. No fuss, just good food.

Read about the goodness in this bowl ….

• Salmon:
  
  • Rich in Omega-3 fatty acids: Crucial for brain health and reducing inflammation, which can be heightened during menopause.
  • Excellent source of Vitamin D: Important for bone health, often compromised during hormonal changes.
• Tamari/Soy Sauce:
  
  • Contains phytoestrogens: These plant compounds can help mimic estrogen, potentially easing hot flashes and other menopausal symptoms.
• Ginger:
  
  • Anti-inflammatory properties: Helps with joint pain and discomfort.
• Garlic:
  
  • Supports cardiovascular health: Important during menopause as heart health becomes more of a focus.
• Bok Choy:
  
  • High in Vitamin K: Essential for bone health.
  • Provides Calcium.
• Avocado:
  
  • Healthy fats: Helps with hormone balance and skin health.
  • Good source of Vitamin E.
• Alfalfa Sprouts:
  
  • Contain phytoestrogens: Can help with hormonal balance.
  • Good source of Vitamins and minerals.
• Sesame Seeds:
  
  • Source of calcium: Vital for bone density.
  • Contains lignans, which act as phytoestrogens.