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Spiced Grilled Salmon with Roasted Vegetables
No grains, no refined sugar, no starchy foods
Ingredients:
For the Salmon:
2 wild-caught salmon fillets (6 oz each)
2 tablespoons fresh lemon juice
1 tablespoon olive oil
1 teaspoon ground cumin (warming for Kapha)
1 teaspoon ground coriander
½ teaspoon turmeric
½ teaspoon black pepper (excellent for Kapha)
½ teaspoon cayenne pepper (heating – reduces Kapha)
½ teaspoon fresh grated ginger
2 cloves garlic, minced
Pinch of sea salt
For the Roasted Vegetables:
2 cups broccoli florets (astringent, light – perfect for Kapha)
1 cup cauliflower florets
1 red bell pepper, cut into strips
1 cup green beans, trimmed
1 medium courgette (zucchini), sliced
8 asparagus spears
2 tablespoons olive oil
1 teaspoon ground cumin
½ teaspoon black pepper
Fresh herbs: rosemary or thyme
Instructions:
Prepare the Salmon (15 minutes):
- Mix lemon juice, ghee or coconut oil, cumin, coriander, turmeric, black pepper, cayenne, ginger, garlic, and salt in a bowl
- Coat salmon fillets with the spice mixture
- Let marinate for 10 minutes
- Grill or pan-sear on medium-high heat for 4-5 minutes per side until cooked through
Roast the Vegetables (25 minutes):
- Preheat oven to 200°C (400°F)
- Toss all vegetables with olive oil, cumin, and black pepper
- Spread on a baking tray in a single layer
- Roast for 20-25 minutes, turning halfway through
- Add fresh herbs in the last 5 minutes
Assemble the Salad:
- Toss leafy greens and coriander with lemon juice and ghee
- Top with pomegranate seeds and black pepper
Serve: Place salmon on a plate, surround with roasted vegetables, and serve the fresh salad on the side.
Why This Recipe Reduces Hypertension for Kapha Types:
1. No Grains/Starches = Lower Insulin
- No glucose spike → No insulin spike
- Lower insulin → Kidneys release sodium instead of holding it
- Less sodium → Less water retention → LOWER blood pressure
2. Kapha-Balancing Properties:
- Warming spices (cumin, cayenne, ginger, black pepper) stimulate digestion and metabolism – counteracting Kapha’s slow, heavy qualities
- Light, dry vegetables (broccoli, cauliflower, greens) oppose Kapha’s wet, heavy nature
- Pungent, bitter, astringent tastes (rocket, pomegranate, lime) reduce excess Kapha
3. Omega-3 from Salmon:
- Reduces inflammation
- Improves insulin sensitivity
- Helps blood vessels relax
- Reduces triglycerides (another marker of insulin resistance)
4. High in Potassium (vegetables):
- Helps kidneys flush out excess sodium
- Natural diuretic effect
- Balances sodium-potassium ratio
5. Anti-inflammatory:
- Turmeric, ginger, and garlic reduce systemic inflammation
- Inflammation contributes to insulin resistance and damaged blood vessels