This nutrient-packed bowl makes the perfect lunch or light dinner! Savory + filling from the salmon and quinoa cooked in bone broth + a little sweet from the apple and butternut squash. Kale, swiss chard, chia seeds + hemp seeds, fresh crispy sage + a light dressing of EVOO and apple cider vinegar, make this bowl super healthy!
This post contains affiliate links and I receive small commissions for purchases made through them. However, the opinions here are all my own and I would never recommend a product to you that I didn’t believe in.
Quinoa bowls are my go-to lunch but this bowl gets turned up a notch from using last nights left-over salmon + roasted butternut squash. Normally my quinoa bowls end up being mixed with some greens and topped with an egg. It’s my favorite quick + easy weekday lunch. This bowl was quite the treat with the salmon + apple!
Speaking of apples…it sure is feeling like fall around here. It’s the end of September and they are forecasting frozen mix this weekend…crazy pants! I was ready for fall but I am not ready for winter! But what the hey…I do love the snow!
Last week I was able to visit my favorite local fruit stand. It just happens to be down the road from where I used to live. You know it’s fall when Kiyokawa Orchards opens!! They have a ton of varieties and they even have u-pick! + beautiful u-pick zinnias. Jeff and I look forward to going apple picking in the fall…hopefully the apples don’t freeze before we are able to go together this year!!
As the seasons change our bodies start craving more hearty food. I believe it’s important to listen to what our bodies are telling us. With each season comes different nutrients of the season’s harvest. Our bodies need a variety of nutrients to thrive! With having a garden this year and getting more vegis I definitely have noticed a difference in my skin + how I feel. How we look and feel on the outside is a direct relation to how our bodies are doing on the inside. Glowing skin = glowing health!
Let’s unpack all the nutrients in this Quinoa Salmon Bowl + just some of the amazing benefits for health + skin! I think you will be amazed at the nutrients here!
Kale
Kale contains 200% of your daily value of vitamin A, 134% of your daily value for vitamin C, and almost 700% of your daily value for vitamin K! Vitamin K in kale helps to reduce the dark circles under your eyes + ‘tightens’ your skin helping reduce fine lines and wrinkles! I just learned that kale also has omega-3’s! No wonder it is a super-food!
Swiss Chard
Swiss chard contains 214% of your daily value of Vitamin A, 716% of vitamin K + 53% of your vitamin C and even 27% of your recommended daily potassium! That’s all in just one cup! These essential nutrients + more are needed for glowing and natural-looking skin! + fiber to help your body detox!
Apples
Apples are full of fiber, flavonoids, antioxidants + contain B vitamins! All important to keep your mind + body functioning at its best…including detoxing and fighting those free radicals that play a role in aging (breaking down collagen) but also the flavinoids + antioxidants help prevent cancer! B-vitamins help to calm your nervous system and we all know stress is bad for all parts of the body!
Butternut Squash
Butternut squash is packed with vitamins, minerals, fiber + antioxidants! Hello more of those amazing health benefits! It contains a whopping 457% Vitamin A! Vitamin A slows signs of aging, promotes new healthy skin growth + helps promote cell production to strengthen the barrier of your skin, helping to protect against harmful bacteria + pollutants.
Quinoa
Quinoa is a complete protein! This means that it contains all 9 essential amino acids that our bodies cannot make on their own. It contains 8 grams of protein and 5 grams of fiber. Quinoa is naturally gluten-free + contains magnesium (30% recommended daily value per serving) which help to relax the mind + muscles, therefore reducing stress + damaging inflammation!
Soaking/sprouting quinoa removes anti-nutrients + makes it easier to digest. See where I purchase sprouted quinoa in recipe notes.
Salmon
Salmon really does have a power-house of nutrients. Many of us don’t get enough essential (your body can’t create them…you must get them from your diet) omega-3s and salmon is loaded with them! Omega 3’s help to decrease inflammation, lower blood pressure, reduce the risk of cancer and improve the function of the cells that line your arteries. + a great source of protein, lots of b-vitamins + potassium and an antioxidant (Astaxanthin) that helps improve skin elasticity + hydration!
Bone Broth
Bone broth has recently become popular (but definitely not anything new for our ancestors) for its amazing health benefits! It’ss rich in minerals that help in building + strengthening your bones. Plus contains many other nutrients, including vitamins, amino acids + essential fatty acids. Bone broth is rich in collagen which can help heal leaky gut syndrome, reduce the appearance of cellulite + strengthen hair + nails + more!
Hemp + Chia Seeds
Both hemp (also called hemp hearts) + chia seeds are a good source of omega-3’s and protein. They also contain fiber to help eliminate those toxins from your body. Hemp seeds are a great source of vitamin E and minerals, such as phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and zinc.
Sage
Sage is a powerful little herb. It is loaded with nutrients including vitamin K + A, iron, B6, calcium, + antioxidants. It also has anti-microbial + anti-inflammatory properties, including Rosmarinic acid, that is thought to act as an anti-inflammatory agent for the stomach. It can also be applied topically for skin conditions such as eczema, psoriasis, acne. Sage also has the ability to increase collagen!
Extra Virgin Olive Oil
100% certified cold-pressed pure organic extra virgin olive oil is full of nutrients…including, antioxidants, anti-inflammatories, vitamins E + K, + Omega 3’s! It even has anti-bacterial properties! It’s so good for you that you can even use it as a moisturizer + you get all those amazing nutrient benefits!
Apple Cider Vinegar
Apple cider vinegar is a must-have household staple. You can use it for cooking, cleaning, a hair rinse, a skin toner, heartburn remedy + more! Organic unfiltered apple cider vinegar (affiliate link) with the “mother” contains natural probiotics. It also is a natural anti-bacterial. It’s made from crushed apples so you get the nutrient benefits of that as well!
Sea Salt
Celtic sea salt is a fabulous source of minerals (92 trace minerals!), including Iodine, which the body doesn’t produce on it own but is essential for hormone regulation! Sea salt is not only a good source of iodine, but it has lots of trace essential minerals, including magnesium, iron, manganese, zinc + potassium. Celtic sea salt has less sodium + more calcium + magnesium than even Himalayan sea salt. Magnesium is better absorbed through the skin and is the perfect addition to your bath for relaxation + relieving inflammation!
We don’t always know or pay attention to the amazing nutrient benefits of what we are eating! It has been so great writing out seeing all these nutrients in just one meal! It really is quite amazing!
To sum it up this Quinoa Salmon Bowl is full of magnesium, protein, omega 3’s, collagen, vitamins like B + K, antioxidants, probiotics + so much more!
These nutrients will not only make our skin glow but they are essential nutrients we are feeding our body to help us feel great + thrive!
Here’s to good health! I hope you enjoyed this post + try out this recipe! Would love to hear your thoughts on it all in the comments!
Much love, Alicia
Sow what you want to reap! To reap a good harvest in your life, start sowing seeds of goodness! (Galations 6:8-10) –God Hears Her by Elisa Morgan
Sources
https://stylecaster.com/beauty/kale-beauty-benefits/
https://www.healthline.com/nutrition/how-to-detox-your-body#section6
https://www.healthline.com/nutrition/swiss-chard#nutrition
https://www.medicalnewstoday.com/articles/284103.php
https://www.medicalnewstoday.com/articles/267290.php
https://www.aicr.org/cancer-research-update/2012/december_5_2012/cru- flavonoids-prevention.html
https://foh.psc.gov/NYCU/antioxidents.asp
https://www.healthline.com/nutrition/butternut-squash#nutrition
https://www.canyonranch.com/blog/beauty/the-skin-benefits-of-vitamin-a/
https://www.hsph.harvard.edu/nutritionsource/food-features/quinoa/
https://www.healthline.com/nutrition/11-proven-benefits-of-quinoa#section1
https://hvmn.com/blog/supplements/magnesium-for-anxiety-relax-your-muscles-and-mind
https://www.healthline.com/nutrition/11-benefits-of-salmon#section6
https://www.foodrenegade.com/sources-of-collagen/
https://www.healthline.com/nutrition/bone-broth#section3
https://www.diabete.qc.ca/en/living-with-diabetes/diet/food-and-nutrients/flax-chia-and-hemp-seeds
https://brownandcoconut.com/2013/06/25/heres-fiber-can-help-clear-skin/
https://www.healthline.com/nutrition/6-health-benefits-of-hemp-seeds#section1
https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds#section1
https://www.medicalnewstoday.com/articles/270435.php
https://www.drperlmutter.com/4-reasons-kale-true-superfood/
https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil#section12
https://www.healthline.com/nutrition/extra-virgin-olive-oil#section2
https://www.byrdie.com/olive-oil-for-skin
https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar
https://www.webmd.com/vitamins/ai/ingredientmono-816/apple-cider-vinegar
https://www.organicfacts.net/celtic-sea-salt.html
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https://www.healthline.com/nutrition/sage#section5
Quinoa Salmon Bowl w/ Apple, Butternut Squash + Greens {GF, DF}
Ingredients
- roasted butternut squash
- seared salmon
- sea salt
- sprouted/soaked quinoi (1/2 cup uncooked per bowl)
- bone broth (1 cup per bowl to cook quinoa). Beef or chicken will both work.
- virgin coconut oil for searing sage, apple + greens (adjust according to how many ingredients)
- fresh sage leaves
- 1 small apple per bowl, un-peeled, cored + cubed
- kale + swiss chard, or other greens of your choice, cut into bite-size pieces (stems included) Adjust according to how many servings.
- 1/2 tbsp raw apple cider vinegar per bowl
- 2 tbsp EVOO per bowl + more for salmon + butternut squash.
- chia seeds + hemp hearts/seeds for topping
- beet greens for garnish (optional)
Instructions
Roasted Butternut Squash
- Recipe adjustable. Cook as little or as much as you would like.
- Preheat oven to 425 to 450 degrees.
- Peel + scoop out insides of squash, removing the seeds.
- Cut the butternut squash into cubes.
- Place on a sheet pan with parchament paper
- Drizzle butternut with EVOO + sprinkle w/ sea salt.
- Roast in oven until browned + fork tender, checking + flipping over at least once during cooking to not burn. Set aside to cool.
Seared Salmon
- Recipe adjustable. Cook as little or as much as you would like.
- Preheat oven to 450 degrees.
- Heat a dry oven-proof saute pan over high heat for 4 minutes.
- Rub both sides of the salmon fillets with olive oil and season the tops with sea salt.
- When the pan is very hot, place the salmon fillets seasoning-side down in the pan and cook over medium heat-high to high heat without moving them for 2 minutes, until very browned. Turn the fillets and place the pan in the oven for 5 to 7 or more (depending on size of fish) minutes, until the salmon is cooked. Salmon will continue to cook out of oven w/ foil.
- Remove from the oven + place foil over salmon to rest.
Quinoa Salmon Bowl w/ Apple, Butternut Squash + Greens
- Place bone broth (adjust amounts according to how many servings) in a saucepan with quinoa (adjusting amounts for servings) and bring to a boil.
- Turn heat down to simmer and simmer for about 15 minutes until liquid is absorbed and quinoa is done.
- Remove from heat and set aside with lid on for about 5 minutes and then remove lid.
- Heat a cast-iron, or another pan of choice, with coconut oil to medium-high heat. Place sage leaves in pan + fry until turn golden brown on edges. Then flip and turn to the other side with tongs until light brown (they burn easily so be careful + you want them brown enough to get crispy…not to remove from pan too early, not too late). Set on paper towel to dry and get crispy.
- Sear apple over medium to medium-high heat for about 3 minutes until getting soft but still have a bite. Remove from pan + set aside on plate.
- Place kale and chard in the same pan and cook for about 3 minutes (may need to turn the heat down) until wilted, but still has some freshness. Remove from pan and set aside plate with apple.
- Make the dressing by mixing EVOO with apple cider vinegar. Adjust ratios according to servings + preference.
- To assemble bowl place cooked quinoa in the bottom. Pour a little of the dressing + sea salt, if desired, over the quinoa and mix/fluff with a fork. Next, in sections on to top of quinoa, add flaked cooked salmon, cooked apples, cooked kale + chard, + cooked butternut squash. Top with more dressing, crispy sage leaves, a sprinkling of hemp hearts + chia seeds, + fresh beet greens, if desired.
- Enjoy!
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