HEALTHY INDIAN BANG UP BOWL

Today I am going to share a little concoction I have been making for myself every single day for lunch. And I mean EVERY, SINGLE DAY.

Ever get on one of those jags? Well, luckily this culinary creation is a health-nut’s dream and a dieter’s best friend.

This recipe incorporates several Super-Food heavy hitters that will keep your body rockin’ and provides your taste buds with a break from your ordinary, American fare.

Why its so great for you:

WILD SALMON: One of the healthiest foods you can eat. Wild salmon is high in Omega 3 fats which promote normal cholesterol and triglycerides, improve blood flow, enhance immune function, reduce joint pain and are important for getting lustrous hair and glowing skin.

This is interesting (at least to me) – did you know that more than ½ your brain is composed of fat, the most abundant type of which is called DHA? Well, the reason salmon is considered “brain food” is that it also contains DHA, the same fat that is in your brain. That’s why eating wild salmon you can help you improve cognitive function. That is also why being called “Fathead” is actually a compliment.

SPINACH: Calorie for calorie spinach has more nutrients than any other food we eat. Chock full of antioxidants, spinach is a potent anti-cancer agent.

BROCCOLI AND CAULIFLOWER: Cruciferous vegetables are key to preventing cancer because they are powerful antioxidants and they clear toxins from the body. Added bonus- they are a great source of fiber!

GEEEN ONIONS: Onions are high in two antioxidants: quercetin and sulphur. These two help neutralize free radicals thereby reducing the risk of certain types of cancers .Onions reduce total cholesterol while increasing HDL (good ) cholesterol, especially when eaten raw. Onions also reduce the risk of diabetes, stimulate the immune system and relieve upset stomach.

CHICKPEAS/GARBANZO BEANS: These little guys are low in calories but high in fiber, protein, potassium and folic acid. Including beans in your diet promotes heart health and chemicals called saponins in beans prevent genetic cell mutation. If you stay away from beans because you are afraid they will give you sonic-farts introduce them gradually.

RED PEPPER FLAKES: Hot peppers contain capsaicin, a substance which inhibits inflammation. Red pepper is proven to reduce pain related to arthritis, psoriasis and diabetic neuropathy. Red pepper can also reduce cholesterol and triglyceride levels and protect blood from the free radicals which lead to arterial damage. In fact, cultures that use red pepper liberally have been shown to have much lower rates of stroke, heart attack and pulmonary embolism. Red pepper has also been shown to help stop the spread of prostate cancer and reduce expression of prostate-specific antigen (PSA).

The heat you feel when you eat red pepper is real. Red pepper increases both thermogenesis (heat production) and oxygen consumption in your body. This increased thermogenesis can help you lose weight by revving up metabolism and lessening appetite.

GARAM MASALA SEASONING: This Indian spice combines cinnamon, cumin, coriander, cardamom, nutmeg and black pepper which all deliver remarkable health benefits. Cinnamon is an antimicrobial and helps control blood sugar levels. Cumin is a great source of iron and aids digestion. Coriander can help control blood sugar, is an anti-inflammatory and can lower cholesterol.

OLIVE OIL: Coined the “healing fat”, OO is high in anti-oxidative substances like Vitamin E which help lower LDL (bad) cholesterol while raising HDL (good) cholesterol. The mono-unsaturated fatty acids in OO also keep your heart healthy and promote lustrous hair and smooth, soft skin.

COCONUT OIL: For a long time coconut has gotten a bad rap in theWestern diet culture because its’ profile includes two words we have all been conditioned to abhor - “saturated fat”. But America is slowly beginning to catch on to what other cultures have known for centuries: Coconut fat is saturated, but it is of the medium-chain variety, quite unlike the saturated fat of whole milk and animal fat products that can clog arteries.

Coconut oil also contains Lauric Acid, renowned for its antimicrobial and antiviral properties. Lauric Acid in coconut also has the unique ability to promote increased metabolism which aids fat loss. In other words, coconut oil is a fat that helps you LOSE fat. It also works wonders for hair and skin.

Bet you feel healthy already!

All right, here is the recipe:

Ingredients:

–Two 3-4 ounce Wild Salmon Filets
–2 C washed, organic baby spinach leaves
–2 Chopped green onions or scallion (white part only)
–1 C Garbanzo Beans (rinsed and drained if they are canned)
–½ tspn red pepper flakes
–½ tsp Garam Masala seasoning
–3 dashes of Stevia powder/Stevia extract (or 2 packets if you use the individual servings)
–1/8 tspn salt if desired
–2 C Broccoli florets
–2 C Cauliflower florets
–1 TBSPN Organic Cold- Pressed Extra Virgin Olive Oil
–1 TBSPN Organic Cold-Pressed Coconut Oil or Coconut Butter

Directions:

–Sprinkle wild salmon filets with Garam Masala and dash of salt
–Bake salmon filets at 360 degrees until flaky (about 12 minutes)
–In small bowl combine red pepper flakes, Stevia extract , Garam Masala,and salt
–Put spinach, garbanzo beans and green onion in large salad bowl and toss
–Steam broccoli and cauliflower florets
–Mix steamed broccoli and cauliflower in bowl with spinach and beans then pour ¾ of red pepper/seasoning/oil mixture into bowl and toss gently.
–Separate into serving bowls
–Place a salmon filet on top of each bowl of salad and drizzle with remaining oil mixture

Approx 2 large servings

It doesn’t get much healthier than this guys. But health aside, I just love the taste. I think I need to learn more about India. I mean, this is my first attempt at creating an Indian dish and already I am hooked - delicious, healthy, and the exotic aroma – intoxicating! Plus, I think I’d be pretty hot stuff cooking this up in one of those cute mini-Sari’s . . . .

Be healthy and happy!

Xoxo,
Health Sundae

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