I know the colder season can put a lot of people off salads because this season is all about eating warm, comforting meals. But we mustn't forget the power of a good salad to nourish the body with a diverse range of micronutrients (vitamins, minerals, phytonutrients) that make us feel our best.
This Warm Salmon, Couscous, Avocado & Pistachio Salad brings together an incredible set of textures and flavours to create a mouthwatering and nourishing winter-friendly salad.
Salmon. It's not just tasty; it's good for your heart, brain, skin and much more. Loaded with anti-inflammatory omega-3s, it's benefits are endless.
Avocado – the creamy addition that makes everything better. It’s not just a fad; it's a nutrient-packed fruit. Good fats, vitamins, and minerals – it's like a healthy party for your skin and digestion.
And let’s not forget the pistachios. They bring the crunch and the goodness. Antioxidants, healthy fats – they're a tasty way to add crunch and depth to your salad.
This is the type of meal I recommend you consume alongside the all essential winter supplement, Vitamin D.
Why pair this delicious recipe with a vitamin D supplement?
Vitamin D is a fat-soluble vitamin, meaning it dissolves in fats and is absorbed along with dietary fats. This is where our salad's lineup of healthy fats – courtesy of salmon, avocado, and pistachios – comes into play. When you consume a fat-soluble vitamin like D with dietary fats, it's akin to providing a well-paved highway for absorption.
Salmon, being rich in omega-3 fatty acids, and avocado, with its abundance of monounsaturated fats, create an ideal environment for vitamin D absorption. These fats form a harmonious partnership with the vitamin, enhancing its dissolution and subsequent absorption in the digestive system.
Think of it like this: the fats act as carriers, ensuring that vitamin D gets a first-class ticket into your bloodstream. This tag-team effort is crucial for the effectiveness of vitamin D in carrying out its various roles within the body. From supporting bone health to regulating immune function, this dynamic duo of fats and vitamin D ensures you get the most out of the nutrients you're fueling your body with.
So, when you savor that forkful of this salad, you're not just treating your taste buds; you're orchestrating a symphony of nutrient absorption. It’s a delicious way to make sure your body reaps the full benefits of the wholesome ingredients.
This is the vitamin D supplement I personally use & highly recommend during the winter months
Warm Salmon, Couscous, Avocado & Pistachio Salad
-2 standard-sized salmon fillets
-1 teaspoon salmon seasoning (I recommend JUST SPICES seasoning- link)
-80-100g dry couscous (I used waitrose lemon & garlic couscous- link)
-2 large handfuls baby leaf spinach
-1 medium avocado, roughly chopped
-1/2 red onion, thinly sliced
-2 tablespoons roasted pistachios, crushed
-Red or white wine vinegar (a few tablespoons to pickle the sliced onions in)
-2 tablespoons extra virgin olive oil or rapeseed oil
-Lemon juice, to taste
-Sea salt, to taste
-Preheat oven on 180°C, gas mark 6.
-Place the salmon fillets on a non-stick baking tray (baking paper optional), brush with 1 tablespoon of oil and sprinkle with your seasoning. Bake in the oven for 10-20 minutes based on how well you like your salmon cooked.
-Pour the dry couscous into a small bowl and cover with boiling water. You can use kitchen foil to cover the bowl so the steam softens the couscous quicker. Leave to soften for about 5-8 minutes.
-Use a small bowl to pickle the sliced onions with red or white wine vinegar. Leave the onions in the vinegar for about 5-10 minutes.
-In a large salad bowl, toss together your leafy greens, chopped avocado, pickled onions and the coucous. Pour the rest of the oil onto the salad, dress with lemon juice and season with salt, to taste. Place the salad on a serving dish.
-Remove the salmon from the oven, once cooled down crumble onto the salad and top with crushed roasted pistachios.
Iman Hassan (BSc, ANutr)
Registered Private Nutritionist
Weight management specialist