Dinner: Brown Rice Salmon Maki

Looking for something a little different for dinner tonight? Try this ?sushi? roll at home. The salmon is actually cooked, so there is no raw fish involved.

This recipe includes superfoods such as:

Salmon, Asparagus, Brown Rice

Health benefits of Brown Rice Salmon Maki

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.

Asparagus stands out as a superfood for managing Polycystic Ovary Syndrome (PCOS), a hormonal disorder affecting many women of reproductive age. This nutrient-dense vegetable offers a myriad of health benefits that align perfectly with the dietary needs of those managing PCOS, making it an essential addition to their diet.

Rich in a variety of vitamins and minerals, asparagus is particularly high in folate, vitamins A, C, E, and K, and has significant levels of chromium—a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. This is particularly beneficial for women with PCOS, as they often experience insulin resistance, leading to elevated blood sugar levels and potentially contributing to weight gain and metabolic complications. By improving insulin sensitivity, asparagus can help manage these symptoms more effectively.

Furthermore, asparagus is a great source of dietary fiber, which plays a key role in maintaining a healthy digestive system. Fiber helps regulate blood sugar levels by slowing the absorption of sugar, offering another layer of support for insulin resistance. Additionally, the high fiber content in asparagus can aid in weight management, an important aspect for those with PCOS, as maintaining a healthy weight can help reduce the severity of the condition's symptoms.

Asparagus also contains a unique compound called inulin, a prebiotic that promotes digestive health by supporting the growth of beneficial gut bacteria. A healthy gut microbiome is crucial for overall health and can have a positive impact on the management of PCOS by improving digestion, nutrient absorption, and possibly even hormonal balance.

Incorporating asparagus into the diet can be both easy and delicious. It can be grilled, roasted, steamed, or added to salads, omelets, and stir-fries. Its versatility and nutritional profile make asparagus an invaluable superfood for those looking to manage PCOS symptoms through a healthy and balanced diet. By contributing to better insulin sensitivity, weight management, and digestive health, asparagus offers a natural way to support the body in dealing with the challenges of PCOS.

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

Cooking spray
½ cup instant brown rice
1 tablespoon seasoned rice wine vinegar (choose one with the lowest sodium)
1 small (3-ounce) salmon filet
1 tablespoon reduced sodium soy sauce
3 ounces pencil-thin asparagus, trimmed
½ red bell pepper, seeded and thinly sliced
¼ avocado, seeded and sliced into 4 thin slices
2 tablespoons light mayo
½ teaspoon sriracha
2 nori sheets

Instructions

Preheat the oven to 450 degrees F. Coat a baking sheet with cooking spray and set aside.
Cook the brown rice according to the package directions. When finished cooking, stir in the seasoned rice wine vinegar and cool completely.
Place the salmon filet on the prepared baking sheet. Brush the fillet with the soy sauce. Place the asparagus on the same baking sheet next to the salmon. Spray the salmon and asparagus lightly with cooking spray and bake for 15 minutes. Remove from the oven and cool both the salmon and asparagus completely.
Divide the salmon into two equal portions and flake the salmon. Divide the asparagus into two equal portions.
Divide the red bell pepper into two equal portions.
In a small bowl, whisk together the light mayo and sriracha.
To prepare the maki rolls, place a sushi mat or plastic wrap on a cutting board. Place one nori sheet, shiny side down, on the mat, lining up a long edge of sheet with edge of mat nearest you. Dampen your fingers, and press ½ of prepared rice (about a heaping 1/3 cup) onto the nori in 1 layer, leaving a 2-inch border on side farthest from you.
Arrange one portion of the asparagus in an even strip horizontally across rice, starting 1 inch from the side nearest you. (You may need to cut pieces to fit from side to side.) Arrange one portion of the salmon on top of the asparagus. Spoon 1 tablespoon of the mayo mixture evenly over the salmon then top with one portion of the bell pepper and 1 slice of avocado.
Beginning with edge nearest you, lift the mat up with your thumbs, holding the filling in place with your fingers, and fold mat over the filling so that the upper and lower edges of rice meet, then squeeze gently but firmly along length of roll, tugging the edge of the mat farthest from you to tighten. Open the mat and roll the log forward to seal with the nori border.
Transfer the roll, seam side down, to a cutting board. Repeat the process for the remaining roll. Slice each roll into 6 maki rolls.
Chef Tip: You can find Nori sheets in the Asian section of most markets or health food stores.