Salmon with Escarole, Spinach & Pumpkin

Salmon with Escarole, Spinach & Pumpkin

This is more a technique than a recipe, in that we are using what you have on hand and an amount of each item is left up to you.

In this meal, we focus on gut health and potassium and challenge participants to work on getting 4700 mg of potassium per day. Here is one easy meal to get you on your way.

This meal will provide one with about 1800 mg of potassium and great sources of soluble fiber! This is an example of an easy recipe that is delicious, quick and with lots of potassium!

Escarole is a bitter green that looks a lot like butterhead lettuce. Escarole has wide, green leaves with slightly jagged edges. Escarole is The two types of fiber — soluble and insoluble — act differently in your body.

While soluble fiber bulks up your stool and feeds the good bacteria in your gut, the insoluble type passes through your digestive system unchanged, promoting gut health by pushing food through your gut and stimulating bowel movements. Escarole provides mostly insoluble fiber = 12% of your daily fiber needs per 2 cups.

Ingredients

Oil- (ghee, olive oil, coconut oil)

Wild salmon  (3 ounces=326)

One head of escarole (great insoluble fiber source)

Three or more cups of fresh spinach  (961 mg = 2 cups cooked)

Garlic

One Pumpkin or Winter Squash (644, 1 cup cooked) 

A favorite spice: curry, Italian spice, cumin, or raz el hanut. 

Directions

Heat 3 or so tablespoons of extra virgin olive oil in a skillet and add 3-5 smashed garlic cloves and cook for 1 minute. 

Add one head chopped escarole and cook, tossing, until wilted––3- 5 minutes. Add spinach and allow the spinach to just wilt. Remove and place on a plate.

To make sweet potato or pumpkin or winter squash croutons, cut it into 1” square cubes and toss with salt and pepper and your favorite spice-–something like: curry, Italian spice, cumin, or raz el hanut. 

Roast in a 350 degree oven for about 15 minutes. 

While the croutons are cooking, pan sear salmon.

Heat a cast iron skillet over medium heat. Add ghee or extra virgin olive oil to the pan and allow to warm. Add the fish and sear for 2 minutes. Flip and continue to cook another minute or two depending on the thickness of the salmon. The center should be just a shade darker and translucent. The fish will continue to cook so remove it before it is cooked through to avoid it from drying out.

Sprinkle the croutons on top or the escarole. And place the salmon alongside the escarole.

Enjoy!