Salmon Teriyaki, Kale & Barley Salad
One of the most important parts of our diet that we often need but tend to neglect in our diet is fiber. Today we seem to be fixated with lowering carbs and fat, and eating as much protein whether it is animal or plant based that we can fit into our mouths. Barley is an excellent source of both soluble and insoluble fiber, and it has all eight essential amino acids, which means that it represents a complete protein. Barley, however, contains five to eight percent gluten. So it shouldn’t be consumed by people with celiac disease or people who have gluten sensitivity.
For those who can eat gluten, you can say barley is an ideal food as it also helps control blood sugars, releasing carbohydrates into the blood stream at a slower rate that simple carbohydrates such as cakes or pasties. Therefore, high fiber foods, such as barely, should be included in the daily diet of diabetic patients. Barley contains certain types of phytonutrients known as plant lignans, which are transformed by friendly flora in our intestines into mammalian lignans. One of these new lignans is called enterolactone, which helps to prevent breast and other hormonal cancers as well as coronary heart diseases.
Salmon Teriyaki, Kale & Barley Salad
Serves 4
Ingredients:
4x 4oz portions of wild Alaskan salmon
6 tablespoons light soy sauce
1 tablespoon fresh ginger, peeled and grated
3 tablespoons of honey
1 teaspoon sesame oil
1 clove garlic, minced
½ lemon, juice of
Kale and barley salad
1 cup of barley
2 cups low in- sodium vegetable stock or water
4 cups kale, roughly chopped
How to make:
Place the soy sauce, grated ginger, honey, oil, garlic and lemon juice into a medium size bowl and whisk together. Add the salmon and leave to marinate for 15–30 minutes, while the salmon is marinating cook the barley.
Put the barley into a pan, add the stock or water, place on the stove and bring to the boil, allow to simmer for 20 minutes or until the barley is tender, remove from the stove and add the kale, stir to combine, keep warm.
Put the kale into a large bowl and cover with boiling water. Leave for a few minutes, drain and set aside
To cook the salmon, heat a large frying pan and then place the pieces of salmon into the pan. Pour in the remaining marinade and leave to cook gently for 8 to 10 minutes, after 4 to 5 minutes turn each portion over to evenly coat with the teriyaki sauce.
Once the fish is cooked remove from the pan and add the cooked barley and kale and toss lightly with any remaining sauce, then spoon the barley and kale into four bowls and top with a piece of salmon.