Vitamin D rich Salmon and Egg ‘Nourish bowl’

Sue Bedford (MSc Nutritional Therapy)

Boost your vitamin D levels with this delicious nourish bowl. Eggs are packed full of many vital nutrients and are extremely versatile. They are an excellent source of choline (which studies have shown can have significant positive effects on foetal brain development that may have a long-lasting influence into adult life). Consuming eggs helps in the management of PCOS – they are a good source of protein and so help to balance blood sugar levels, and as many women with this condition have low vitamin D levels eggs are a good source of this vital nutrient.

Salmon provides us with high quality protein (important in the production of hormones and enzymes), essential omega-3 fats (important in keeping our heart, skin, brain, joints and eyes healthy. Studies have demonstrated that omega 3 fatty acids may improve ovulation. Consumption of DHA fatty acids has shown an increase in progesterone, which is a hormone that regulates the condition of the lining of the uterus and is essential to pregnancy and also linked to helping reduce post-natal depression – we will investigate this further in a separate article), and several vitamins and minerals including vitamins B, D and selenium which are all important for health and also fertility (as with everything – if you go for smoked salmon enjoy in moderation as some smoked salmon is high in sodium).

Ingredients

1 medium free-range egg

250g Brown rice

3 tbsp soured cream

1 tsp finely grated fresh ginger

1tsp olive oil

Finely grated zest and juice ½ lime

75g smoked salmon, sliced (or a cooked salmon fillet- flaked)

5cm cucumber, sliced

½ small bunch fresh coriander, roughly chopped

2 spring onions, thinly sliced, or a handful of watercress leaves

How to make:

Bring a small pan of water to the boil. Lower in the egg and cook for 5 minutes. Drain and rinse under cold running water, then peel and cut in half. Cook the rice according to the pack instructions.

In a small bowl, mix the soured cream, ginger, olive oil and the lime zest and juice to make a dressing. Season to taste.

Transfer the rice to a serving bowl and top with the smoked salmon or salmon fillet, cucumber, coriander and spring onions/watercress. Drizzle over the dressing to serve. Change vegetables/salad ingredients to suit.

Enjoy!

 

 

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