Stabilising salmon and quinoa tzatziki salad

Stabilising salmon and quinoa tzatziki salad

By
From
The Medicinal Chef: Healthy Every Day
Serves
1
Photographer
Martin Poole

This is a gorgeous, fresh lunch. It’s bursting with flavour, rich in nutrients, very filling, and its cooling, refreshing flavours revive your tastebuds. To save time, buy ready-cooked salmon fillets from the supermarket.

Ingredients

Quantity Ingredient
50g quinoa
1/4 cucumber, very finely chopped
1 small bunch fresh mint, leaves coarsely chopped
150g live probiotic yoghurt
1 bunch fresh parsley, finely chopped
1 salmon fillet, cooked
sea salt
black pepper

Method

  1. Put the quinoa in a saucepan and cover with boiling water. Bring to the boil, reduce the heat and simmer for 10–15 minutes, until tender. Drain well.
  2. Mix together the chopped cucumber, mint and yoghurt to make a creamy tzatziki. Season with salt and pepper.
  3. Stir the parsley into the cooked quinoa. Season with salt and pepper and transfer to a lunchbox. Place the salmon fillet on top and smother with the tzatziki. Store in the fridge until eating.

Good for:

  • Type 2 diabetes and weight management; high blood pressure and high cholesterol

Clever combination:

  • This dish shows how meals should be composed in order to stabilise blood sugar. A lean protein source and source of good fats (salmon) with a low-GI complex carbohydrate (quinoa), together create a meal that releases its energy slowly, thus drip-feeding blood sugar levels, which greatly reduces insulin expression. Eating like this regularly can lead to greater insulin sensitivity, and more stable blood sugar.
Tags:
The Medicinal Chef
Healthy Every Day
Dale
Pinnock
health
healthy
diet
nutritious
nutrition
Back to top
    No results found
    No more results
      No results found
      No more results
        No results found
        No more results
          No results found
          No more results
            No results found
            No more results
              No results found
              No more results
              Please start typing to begin your search
              We're sorry but we had trouble running your search. Please try again