SALMON GRAIN BOWL
As well as cramming in three of your five a day, this recipe from wild food specialist Mac & Wild contains prebiotics, which may alleviate anxiety symptoms via the gut, while a daily helping of pulses has been shown to reduce blood pressure. macandwild.co
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634 CALS | 36G CARBS | 41G PROTEIN | 36G FAT | SERVES 1 | PESCATARIAN
INGREDIENTS
70g precooked mixed barley and lentils • 1 wild salmon fillet • 1 tbsp cooked edamame beans • handful of chopped kale • 4 broccoli florets, roughly chopped • drizzle of olive oil • chilli flakes • 1 tbsp kimchi • drizzle of sriracha mayo • 1 tbsp flaked almonds
METHOD
1 | Tight on time? Save yourself some faff by using a microwave pouch of barley and lentils. As the pouch cooks, dice the salmon into 1cm cubes, then add to the heated grain mix. A pre-cooked fillet will do the job, but high-quality raw fish retains more omega-3s.
2 | Top with the edamame, kale and broccoli (all of which contain prebiotic compounds), and dress with a drizzle of olive oil and chilli flakes, tossing everything together. Cutting costs? Use half the salmon and bulk out the rest with extra lentils.
3 | To finish, top with guthealthy fermented kimchi, the sriracha mayo and a sprinkle of flaked almonds.