In an attempt to increase global kale intake I’ve searched far and wide for a recipe developer that could do my favourite vegetable justice.
It wasn’t until the search extended south of the equator that I encountered Megan AKA @thehealthylabel who is, quite frankly, one of the most talented up and coming curators I’ve seen on social media.
Fortunately she has not reached global superstardom yet and so my request to feature her work on my page was graciously accepted.
I’m so happy to be sharing her epic TSK TSK bowl (Teriyaki, Salmon, Kale) and if you aren’t into it, well, tsk tsk, shame on you 😉!
Teriyaki, Salmon, Kale and Edamame Nourish Bowl
By Megan AKA @TheHealthyLabel
Hey everyone, Megan here. I’m a final year student dietitian from the Gold Coast in Australia, and I am extremely passionate about sharing nutrition information in a simplified way. I especially love myth-busting and sharing healthy meals and snack ideas that make healthy eating more accessible.
When Andy asked me to create a recipe for his website, I immediately knew it would feature kale as a main ingredient. Not only is kale nutrient-dense, fibrous and filling, it also contains a multitude of essential vitamins and minerals.
● Vitamin K, important for the body’s blood-clotting process
● Vitamin A, for healthy skin and eyes
● Vitamin C, for a well-functioning immune system
● Minerals copper and calcium, also essential for healthy bones, blood and organs
● And many more!
In addition to the presence of kale (duh), Andy specifically requested the recipe feature two key components in order to accommodate the needs of his clients:
1. A plant-based protein source (in this case, edamame)
2. Fish (as a source of vitamin D, particularly relevant in the Canadian winter months!)
But let’s take a second to discuss the star of the show, the kale.
Learning To Love Kale
Compared to spinach, some people find kale to be slightly tough and bitter. One way to soften kale and balance the flavours is to ‘massage’ it in a blend of olive oil and lemon. Over time, the leaves start to soften and become much more palatable (if you’re not used to eating raw kale like Andy is). To create the most delicious, satisfying bowl, I’ve paired massaged kale with pan-fried salmon, mushrooms, edamame and fresh avocado and sliced radish. To elevate the flavours to the next level, I’ve also added a teriyaki-style dressing over the top.
I promise that, once you try it, you will want to make it over and over again. It should also take you less than 30 minutes to put together. This bowl contains a mix of protein, healthy fats and low GI carbohydrates, so you should remain full for quite a while afterwards.
I hope you like it! Here’s the recipe:
For the bowl (yields 1 serve):
● 1 small bunch kale, washed & chopped with stem removed
● 1 tbsp olive oil
● 1 lemon, juiced
● Pinch of salt & pepper
● 80-100g salmon, lightly coated in 1 tbsp olive oil*
● 1/2 cup mushrooms, washed & sliced
● 2 tbsp coconut oil
● 1 radish, sliced
● 1/2 cup edamame, fresh or defrosted
● 1/4 avocado For the sauce (yields 2 cups, so you can save some for later):
● 1/4 cup reduced sodium soy sauce or tamari
● 1 cup water ● 1 tbsp fresh grated ginger
● 2 tbsp brown sugar**
● 1 minced garlic clove
● 2 tbsp cornstarch
● 1/4 cup cold water
1. Place the kale, olive oil, lemon and salt and pepper in a mixing bowl and massage together for 2-5 minutes (using a kneading action). Cover and leave the kale to continue softening while you make the rest of the dish.
2. To make the dressing: combine 1 cup water, soy sauce/tamari, brown sugar, garlic and ginger in a saucepan and bring to a boil, stirring constantly. Dissolve cornstarch in 1/4 cup of cold water and add to sauce. Continue to stir constantly, allowing the sauce to thicken. Set aside to cool.
3. Heat up 1 tbsp of coconut oil in a pan on medium-high heat. On one side of the pan, add the mushrooms and stir to coat evenly.
4. On the other side of the pan, place down the salmon (skin-side down) and cook for 4-5 mins until crispy. Return every couple of minutes to stir the mushrooms.
5. At the same time, prepare your nourish bowl by layering in the massaged kale, sliced radish, edamame and avocado. When your mushrooms are golden brown, add them to the nourish bowl.
6. Flip the salmon over and cook for another 4-5 minutes, or as preferred.
7. Remove the salmon and let it rest for at least three minutes before adding it to the bowl. You can cut it up into smaller pieces or leave it whole.
8. Drizzle the teriyaki sauce over the bowl and enjoy!
*Coating the salmon with oil beforehand rather than the pan results in a crispier finish.
** You can use a different type of sugar or sugar-free sweetener as preferred.
Torn between choosing fresh or farmed salmon? Don’t know the difference? Read this fresh vs farmed comparison article to help clear things up.