12 Apr Cumin Spiced Salmon Sandwich with Cilantro Yogurt Sauce// Why Yogurt is a Great Probiotic!
“NUMEROUS SCIENTIFIC STUDIES NOW CONFIRM THAT A WHOLE FOODS DIET COMPRISED PRIMARILY OF VEGETABLES, FRUITS, GRAINS, LEGUMES, AND NUTS WITHOUT ADDED OIL, SUGAR, AND SALT IS OPTIMAL FOR HUMAN HEALTH, NOT ONLY PREVENTING A BROAD RANGE OF DISEASE AND ILLNESSES, BUT ALSO REVERSING SOME OF THE MOST DANGEROUS CHRONIC CONDITIONS. THIS FINDING IS OF THE HIGHEST IMPORTANCE TO THE COMMONWEALTH BECAUSE IT COMMUNICATES A TRUTH THAT HAS THE POWER TO SAVE LIVES.”
Daytime Vegan Meal Plan #17
Breakfast: Berry Coconut Smoothie
Lunch: Salad with a Creamy Pepperoncini Dressing
Dinner: Cumin Spiced Salmon Sandwich with Cilantro Yogurt Sauce
Hello! So today I want to talk about probiotics. I think I spoke a little bit about them in my Spicy Kimchi Noodle Soup post, because kimchi is a great probiotic. I’m sure most of you have heard of probiotics before. I’ve always heard of how important “good” bacteria was for our health, but I never really thought too much about it; that is until my digestion issues went from a 3, on a scale of 1 to 10, to a 5 Gazillion! My body was not digesting my food and it caused my stomach to be ridiculously bloated throughout the day. I already had bloating issues because of my endometriosis, so this made it so bad that at times I seriously thought my stomach was going to explode! I even searched Google to find out if it was possible for someones stomach to rip from being too bloated. I laugh about it now, but I was terrified! I also had a feeling that my body was not absorbing all the nutrients from the food I was consuming.
So I started doing some research and learned more about probiotics. I now eat kimchi several days a week because of the probiotic benefits. I finally started to understand what Jamie Lee Curtis was talking about in all of those Activia commercials! One thing you should know is that not all yogurt is created equal. A lot of these commercially made yogurts are full of sugar and horrible ingredients. Honestly, most of the yogurt sold in mainstream grocery stores is NOT healthy, even though they market them as a health food. PLEASE PLEASE always read the ingredient list to everything you purchase. Don’t just believe it’s healthy because they put the word ‘Healthy’ on the label.
The yogurt I used for my Cumin Spiced Salmon Sandwich with Cilantro Yogurt Sauce literally has 2 ingredients: Certified Organic Milk, and Cultures (aka Bacteria). It is a local yogurt that I purchased from a farmers market. I honestly don’t know if you can find such high quality yogurt in mainstream grocery stores, but it never hurts to look. Whole Foods and Trader Joes may have some, if you live in an area with those stores.
Good bacteria is important because they help us absorb nutrients and minerals, produce vitamins, and aid in the elimination of toxins. In addition to adding kimchi and organic yogurt to some of my meals, I also take a probiotic supplement. My digestion issues COMPLETELY changed once I did this. For the first time in years…I had a flat stomach! So far, by consistently eating more plant foods and taking probiotics my digestion issues have reduced by more than 50% (and it’s only getting better)! I’m able to eat more without feeling like I’m going to pop. Back in the days, I would be full after only eating about 3 – 4 spoonfuls of food (I’ m not exaggerating).
If you are interested in learning how probiotics should be taken to get the best results, check out this website from one of my favorite doctors, Dr. Michael Greger. Also, check out this video about probiotics.
HEALTH BENEFITS OF ALL OF THESE MEALS:
- The strawberries and raspberries in my Berry Coconut smoothie contain powerful phytochemicals that provide antioxidant protection. Studies also show that women who eat more than three servings per week of blueberries (I have a blueberry smoothie coming next week!) and strawberries had a 32 percent lower risk of having a heart attack.
- Do I really have to explain why my Salad with Creamy Pepperoncini Dressing is healthy?!? Haha! Any salad with a homemade, preservative-free, dressing is always a good option for lunch!
- The yogurt in my Cumin Spiced Salmon Sandwich with Cilantro Yogurt can provide you with good bacteria that might help improve your gut health. They help us absorb nutrients and minerals, produce vitamins, and aid in the elimination of toxins.
I hope you give this healthy meal plan a try!
*** This blog is not intended to replace the advice of a qualified healthcare practitioner. All information contained in this blog is the opinion of Monique and is not to be interpreted as medical advice.
Watch This Cooking Video To See Exactly How To Make These Meals!
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- 2 cups raspberries, frozen or fresh
- 1 cup strawberries
- 1 banana
- 2 cups plain coconut milk, or almond milk
- 5 – 7 dates, pitted
- Blend everything together until smooth. Add water to adjust the sweetness and consistency, if desired.
- 2 whole (stem removed) pepperoncini + ½ cup (cut into chunks) pepperoncini
- ½ cup + 2 cups tomatoes, cut into large chunks
- ½ cup + 2 cups romaine lettuce, chopped
- ¼ cup cashews
- ¼ cup olive oil
- 2 garlic cloves
- salt and pepper to taste
- ¼ cup kalamata olives, pitted
- Blend the 2 whole pepperoncini, ½ cup tomatoes, ½ cup romaine lettuce (yes blend the lettuce! It helps mellow out the pepperoncini flavor), ¼ cup cashews, ¼ cup olive oil, garlic, salt, and pepper until smooth.
- Place ½ cup pepperoncini, 2 cups tomatoes, 2 cups romaine, and kalamata olives in a large bowl and toss together. Add any other toppings you like. This dressing tastes great on any type of salad!
- To serve, place your desired amount of salad in your bowl and drizzle with some of the dressing
- 1 cup plain yogurt
- 1 teaspoon dijon mustard
- juice of 1 a lemon
- ½ cup cilantro
- ¼ cup red onion, chopped
- 2 teaspoons garlic powder
- 1 ½ teaspoons curry powder
- salt to taste
- pepper to taste
- 2 teaspoons, separated, ground cumin
- 1 tablespoon olive oil
- 2 boneless, skinless, salmon filets
- 2 ciabatta rolls, or any type of sandwich bread you like
- 1 – 2 cups romaine lettuce, chopped
- 1 – 2 tomatoes, chopped
- 4 pepperoncini, chopped (optional)
- To make the sauce, place the first 9 ingredients, plus 1 teaspoon cumin, in a blender and blend. Let it sit for at least 10 minutes. The longer the sauce sits, the better it tastes! If you think the tangy flavor of the yogurt will be overwhelming then add ¼ cup mayo to the sauce. It will mellow out the tanginess!
- Meanwhile, season your salmon with salt, pepper, and 1 teaspoon cumin. Place a pan on medium heat and add olive oil. Cook the salmon for about 3 minutes per side, depending on how thick it is, or until cooked to your liking. Remove the salmon from the pan and set aside.
- To assemble, place the yogurt sauce on your bread. Add the salmon, lettuce, tomato, and pepperoncini. Add a little more sauce on top if you'd like. Enjoy!