Lunch: Soy-Glazed Salmon with Garlicky Kale and Rice

Recipe by Anna Watson Carl Use the soy-Dijon-honey sauce in this grilled salmon recipe on chicken, steak, or even as a quick marinade for vegetables.

This recipe includes superfoods such as:

Salmon, Kale, Lemon, Honey, Brown Rice

Health benefits of Soy-Glazed Salmon with Garlicky Kale and Rice

Salmon is an excellent source of omega-3 fatty acids, which are crucial for reducing inflammation and promoting cardiovascular health. It is also rich in vitamin D, which helps regulate insulin levels and improve mood, both of which are important for managing PCOS symptoms. Additionally, salmon provides a good amount of B vitamins, particularly B12, which supports energy production and helps maintain healthy nerve function. Including salmon in your diet can help balance hormones, reduce inflammation, and support overall well-being. Kale is an excellent source of calcium, which has an important role in egg maturation and follicle development in the ovaries. Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Brown rice is a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.

Ingredients

1 c. brown rice
kosher salt
2 tbsp. soy sauce
2 tbsp. honey
1 tbsp. Dijon mustard
1 tbsp. lemon juice
1 1/4 lb. salmon (whole pieces or fillets)
3 tbsp. extra-virgin olive oil, divided
Freshly ground black pepper
2 cloves garlic, thinly sliced
2 bunches Tuscan Kale, chopped
Lemon wedges, for serving

Instructions

In a small saucepan with a tight-fitting lid, combine rice, 1 1/2 cups water, and a generous pinch of salt. Bring to a boil, then reduce heat and simmer, covered,18 minutes. Remove from heat and steam with lid 5 minutes more. Fluff with a fork.
Meanwhile, in a small bowl, whisk together soy sauce, honey, mustard, and lemon juice. Place salmon skin-side down in a baking dish and drizzle with olive oil. Season with salt and pepper and pour over half the sauce.
Heat a grill pan over high heat. Grill salmon skin side-up, 4 minutes, then flip and brush with remaining sauce. Grill until cooked through, 4 to 5 minutes more.
In a large skillet over medium-high heat, heat remaining 2 tablespoons olive oil. Cook garlic until fragrant and beginning to turn golden, 2 minutes. Add kale and cook until beginning to wilt, 4 minutes. Season with salt and pepper.
Serve salmon with kale, brown rice, and lemon.

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