Lunch: Rice Salad with Smoked Salmon and Cucumber

Call it sushi in salad form. The overall effect is pretty close to that of the Japanese specialty, even though the rice is arborio (short-grain, but not sushi rice), the salmon is smoked (not raw), and the spicy kick comes from horseradish (not wasabi).

This recipe includes superfoods such as:

Salmon, Sesame Seeds, Lemon

Health benefits of Rice Salad with Smoked Salmon and Cucumber

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. Sesame seeds help with progesterone balance. Lignans found in in sesame seeds help to prevent excess estrogen production. 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.

Ingredients

1 1/2 c. arborio or other short-grain rice
3/4 tsp. salt
2 tsp. sugar
3 tbsp. rice-wine vinegar
Grated zest of 1 lemon
2 Cucumbers
2 tbsp. sesame seeds
1 tbsp. Cooking oil
1 tbsp. drained bottled horseradish
1 1/2 tsp. Asian sesame oil
1/2 lb. thin-sliced smoked salmon
4 scallions

Instructions

Bring a medium pot of salted water to a boil. Stir in the rice and cook until tender, 10 to 12 minutes. Drain the rice well and transfer it to a large glass or stainless-steel bowl. Add 1/4 teaspoon of the salt, the sugar, vinegar and lemon zest and fold in with a rubber spatula. Set aside to cool.
Meanwhile, using a vegetable peeler, shave lengthwise slices from the cucumbers; discard the seeds. Put the cucumber slices in a strainer set over a medium bowl and toss them with the remaining 1/2 teaspoon salt. Set aside for at least 10 minutes.
In a small frying pan, toast the sesame seeds over moderate heat, stirring frequently, until light brown, 2 to 3 minutes. Remove the seeds from the pan.
Add the cooking oil, horseradish, sesame oil, and half the smoked salmon to the cooled rice and fold gently to combine. Divide the rice mixture among four plates or put it on a large platter. Top with the remaining smoked salmon. Squeeze the cucumber slices to remove any excess liquid and then put them on the salads. Sprinkle with the toasted sesame seeds and the scallions.
Wine Recommendation: Chenin blancs from Washington State or Oregon are usually off dry. Their touch of sweetness helps to offset the horseradish's bite, their high acidity contrasts with the oiliness of the salmon, and their full body gives them the weight to stand up to its strong flavor.