Recipe for Health: Rye Salmon Bowl With Beet Sauce
Whole grains offer a host of health benefits.
No, not all carbs are enemies. A recent investigation in The Journal of Nutrition found that adults who consumed at least three servings of whole grains—like the rye in the salmon bowl below—every day (a serving is half a cup of cooked grains or a slice of 100% whole-grain bread) gained less waistline size, on average, over an 18-year study period than those with lower intake levels.
Those with a loftier intake of whole grains also experienced smaller increases in blood pressure and fasting blood glucose levels, which could play a role in lowering the risk for certain health problems, including heart disease and diabetes. A synergy of fiber, vitamins, minerals and antioxidants in whole grains may make them helpful in maintaining healthier body composition and better health metrics as we get older. Whole-grain rye anchors this power salmon bowl with good nutrition.
1 1/4 C whole-rye kernels
1 1/2 lb salmon fillets
1 C jarred pickled beets
3/4 C plain yogurt
1 T prepared horseradish
1 t grated lemon zest
2 cups arugula
2 medium carrots, shredded
1 cucumber, thinly sliced
2 scallions (green onions), thinly sliced
1/4 C chopped pistachios
1/4 C chopped dill
Cover rye with water and let soak overnight or for several hours. Drain rye, place in a medium-sized saucepan and cover with 4 cups of water. Bring to a boil, reduce heat to medium-low and simmer, covered, until tender but still somewhat firm to the bite, about 45 minutes. Drain. Preheat oven to 400 degrees Fahrenheit.
Season salmon with salt and black pepper. Place on a greased or parchment paper–lined baking sheet, skin side down, and bake until cooked through in the middle, about 12 minutes. Gently break apart flesh with a fork. Blend together pickled beets, 1/4 cup of the pickling liquid, yogurt, horseradish and lemon zest until smooth. Divide arugula, rye, carrot, cucumber, salmon and scallions among serving bowls. Top with beet sauce, pistachios and dill. Makes four servings.
See also: Recipe for Health: Salmon Oat Loaf
Matthew Kadey, MS, RD
Matthew Kadey, MS, RD, is a James Beard Award–winning food journalist, dietitian and author of the cookbook Rocket Fuel: Power-Packed Food for Sport + Adventure (VeloPress 2016). He has written for dozens of magazines, including Runner’s World, Men’s Health, Shape, Men’s Fitness and Muscle and Fitness.
