Smoked Salmon, Pomegranate, & Goats Cheese Salad
This is a perfect salad for a warm sunny day, it was delicious, refreshing, and very easy to put together.
Ingredients
mixed leafy greens
cherry tomatoes
pomegranate
goats cheese
salt and pepper
avocado
topped with cooked smoked salmon
Health Benefits of this Salad
This salad is rich in omega 3 fatty acids. Omega 3 is has benefits for heart health, brain health, skin health, and hormone health (National Institute of Health, 2022; Yuan, Wen, & Jia, 2021)
Pomegranate a wonderful food rich in beneficial compounds such as polyphenols. Studies in animals and humans using pomegranate extracts have shown to have health benefits for the gut, heart, liver and may exhibit anti-cancer actions (Ali, et al., 2021; Vucic, et al., 2019)
This recipe is rich in easily digestible protein. Protein is essential for our muscles, bone, immune system, brain function, mood, and so many other things within our body (Paxton, 2015). Getting enough protein is very important for overall health and wellbeing.
Nutritional Benefits of this Salad
With a serving of 150g of salmon this recipe has a whopping 42g of protein
A whopping 1506mg of Omega 3 which is 350% of the Suggested Daily Target Minimum!
44μg of Selenium (73% of the RDI)
0.4mg of B1 (34% of the RDI)
0.4mg of B2 (40% of the RDI)
17mg of B3 (121% of the RDI)
0.5mg of B6 (38% of the RDI)
2.3μg of B12 (93% of the RDI)
752mg of Phosphorus (75% of the RDI)
26mg of Vitamin C (57% of the RDI)
References
Ali, H., Jahan, A., Samrana, S., ... Kalim, M. (2021). Hepatoprotective potential of pomegranate in curbing the incidence of actue liver injury by alleviating oxidative stress and inflammatory response. Frontiers in Pharmacology. https://www.frontiersin.org/articles/10.3389/fphar.2021.694607/full#:~:text=Due%20to%20its%20scavenging%20activity,carbon%20tetrachloride%E2%80%93induced%20liver%20injury.
National Institute of Health (2022). Omega-3 Fatty Acids: Fact sheet for health professionals. Retrieved on 19th December 2022 from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
Paxton, F. (2015). Foundations of Naturopathic Nutrition: A comprehensive guide to essential nutrients and nutritional bioactives. Allen & Unwin: Australia.
Vuvic, V., Grabez, M, Trchounian, A., & Arsic, A. (2019). Composition and potential health benefits of pomegranate: A review. Current Pharmaceutical Design, 25(16). https://www.ingentaconnect.com/content/ben/cpd/2019/00000025/00000016/art00003
Yuan, J. , Wen, X., & Jia, M. (2021). Efficacy of omega-3 polyunsaturated fatty acids on hormones, oxidative stress, and inflammatory parameters among polycystic ovary syndrome: A systematic review and meta-analysis. Annals of Palliative Medicine, 10(8), 8991-9001. https://cdn.amegroups.cn/journals/amepc/files/journals/8/articles/77612/public/77612-PB19-1891-R3.pdf