This full meal plan is just one of the endless dinner options based on the basic template of protein + carb + veggies. Salmon is a great protein choice loaded with omega-3 fats. Sweet potato contains lots of prebiotic fiber to feed the good bacteria in your digestive system. Both are easy to prepare on the BBQ (no dishes!) or in your kitchen. A simple salad of cucumber and bean sprouts drizzled with olive oil (a healthy fat) is quick and refreshing. All of the ingredients in this nutritious meal are anti-inflammatory, plus they are paleo and low-FODMAP friendly.
Ingredients
- Olive oil
- Salmon steaks (1 per person)
- Fresh squeezed lemon juice (1 per person)
- Sea salt and pepper
- Whole sweet potato
- Cucumber
- Fresh sprouts
Preparation
Start by prepping all of the ingredients:
- Rinse and pat dry salmon steaks. Sprinkle with sea salt and pepper.
- Wash sweet potato, rub with olive oil, poke with a fork, and sprinkle with sea salt and pepper.
- Peel cucumber and rinse sprouts.
- Squeeze lemons and divide into two parts.
First, make the cucumber salad:
- Arrange cucumber slices and top with sprouts.
- Drizzle with olive oil and half of the lemon juice.
Next, start the sweet potatoes.
- Wrap each sweet potato in foil.
- Cook in the oven at 400 degrees or on the BBQ.
- Allow to cook approximately 15-20 minutes on one side and then turn. Cook for another 15-20 minutes. Check to see if they are soft inside with a fork.
- Keep hot inside the tin foil until ready to serve. Slice open each sweet potato and sprinkle with olive oil, sea salt, and pepper.
Cook the salmon steaks once you have turned the sweet potatoes:
- Heat a tablespoon of olive oil in a skillet.
- When skillet is hot, add salmon steaks.
- Cook 5 minutes each side in a hot skillet.
- Turn off heat and add the remaining lemon juice.
Recipe Options
There are lots of ways to use this basic template of protein + carb + veggies:
- Try grass-fed beef steaks instead of salmon. Did you know that grass-fed beef is also a source of healthy fats?
- Change up your carbs with a mix of diced carrots and parsnips wrapped in tin foil. When it comes to carbs, opt for more root vegetables and fewer grains or legumes. Keep in mind that GMO crops, such as corn and soybeans, are heavily sprayed with herbicides that can damage the gut lining. If you do continue to eat some grains and legumes, choose organic if possible.
- Keep a few jars of fermented veggies in the fridge for days when you don’t have time to prepare fresh veggies. Lacto fermented sauerkraut or kimchi are great choices. Fermented foods are a good source of low-dose probiotics. However, it’s worth noting that for some people, fermented foods can aggravate symptoms (particularly if you are sensitive to histamine). Keep an eye on any symptoms or reactions if you’re increasing your intake of fermented foods.
Republished from DrRuscio.com
