Mustard Salmon Bowl

Hey there, VegHeads! Today, I'm thrilled to share with you a mouthwatering recipe that's perfectly suited for your ovulatory phase – the Mustard Salmon Bowl!  As we navigate through the different phases of our menstrual cycle, it's essential to nourish our bodies with foods that support our unique hormonal needs.

During the ovulatory phase, our bodies are in full bloom, and it's the perfect time to indulge in nutrient-rich ingredients that promote vitality and balance. To read more about food to eat for each phase check out Cycle Syncing article! 

MUSTARD SALMON BOWL

2 servings 

Ingredients

2 teaspoons avocado or olive oil 

3 garlic cloves, minced

1 cup quinoa, dry

2 cups filtered water

Pinch of sea salt

1 ¾  cups  Brussel sprouts, ends trimmed, cut in half lengthwise

1 sweet potato, sliced into rounds 

Avocado or olive oil, as needed

1 tablespoon maple syrup 

1 tablespoon whole grain mustard 

3 tablespoons EVOO

Kosher salt, to taste

2 salmon filets, skin on 

Procedure: 

QUINOA 

1. In a medium saucepan over high heat add olive oil and garlic. Once it comes to temp (the garlic starts toasting and smells aromatic- no to little color) add the quinoa and mix well making sure to coat the quinoa in oil. Add the water and pinch of salt, cover, and bring to a boil. Once boiling immediately lower to a simmer, cook for about 12 minutes. 

2. Keep covered to steam for another 3-5 minutes, then fluff with a fork. Keep covered and set aside.

BRUSSELS + SWEET POTATOES

1. Preheat oven 425 degrees.

2. Toss brussel sprouts with oil, salt, and pepper. Then Lay brussel sprouts cut side down on 1-2 baking sheets roast for about 20 minutes or until easily pierced with a fork. Once tender, set aside.

3. On another baking sheet(s) toss sweet potatoes with oil and salt. In a single layer, lay sweet potato rounds baking and roast for about 20 minutes or until tender.

4. Change oven to broil.

SALMON 

1. Season each filet with salt. Make maple sauce by whisking together maple syrup, mustard, and oil in a small bowl.

2. Then brush maple mustard sauce on top of salmon.

3. Place on top rack and broil for 5-8 minutes (pending on type of salmon), watch salmon after the first 3 minutes, if it starts to get black spots move to bottom rack to finish cooking.

4. Assemble your bowls by layering the cooked quinoa, roasted sweet potato rounds, brussels sprouts, and perfectly broiled salmon fillets.

5. Drizzle with any remaining maple mustard sauce and garnish with fresh herbs or a squeeze of lemon for an extra burst of flavor.

Why These Ingredients?

White Quinoa

Rich in protein, fiber, and essential nutrients, quinoa provides sustained energy and helps to keep blood sugar levels stable throughout the day. Plus, it's a great source of complex carbohydrates, which are essential for supporting hormone production and overall well-being.

Sweet Potato

Packed with vitamins, minerals, and antioxidants, sweet potatoes are a powerhouse of nutrition. They're especially rich in beta-carotene, which supports healthy hormone production and may help alleviate symptoms of PMS.

Salmon

Loaded with omega-3 fatty acids, protein, and vitamin D, salmon is a superstar when it comes to supporting hormonal balance and overall health. Omega-3s are known for their anti-inflammatory properties, which can help reduce inflammation and support a healthy menstrual cycle.

Brussels Sprouts

These little green gems are not only delicious but also packed with vitamins, minerals, and fiber. Brussels sprouts are rich in folate, which plays a crucial role in hormone regulation and may help improve fertility.