When I am putting together a plate, I always start by trying to maximize the nutrient-density I can get out of the meal. Does the meal have a protein? A fat? A carb (sometimes starchy, sometimes not)? Does it include a fermented food or a fiber that will feed my gut microbiome? I want to make sure I will be satiated and am nourishing my body in the right way in accordance with how I am feeling that day or what activities I plan to do. Learning how to build a smart plate like this is the first step to a successful healing/health journey. However, this is not a stagnant process. The way you build your meals might vary from week to week, month to month, or even seasonally. I have had to learn through many different phases of my health journey that macronutrient ratios will shift, various nutrient deficiencies will need to be addressed, and extra gut healing support will need to be added for different periods of time. As these things have shifted for me over the past couple of years, I have learned to become more intuitive at tuning in to what my body needs in regards to food, exercise and lifestyle habits.
I have some basic meals that I will go back to weekly, like my favorite salads or leftovers from the night before, but these easy sushi wraps are a new creation that I have been obsessed with over the last couple of weeks. As I was building this plate for the first time, I went back through and asked myself all the above questions, and these checked all the boxes! All the ingredients I used are basic staples I always have on hand, so if you have them as well, this should be super simple for you to throw together for a quick lunch or snack! Though a couple of the ingredients I used to make these wraps are packaged and store bought, they contain only simple, REAL FOOD ingredients. I always make sure to carefully check ingredient labels, especially for the things that I keep in stock on a weekly basis.
I love this recipe because of the fact that it’s so quick and easy to make, while also being extremely nutrient-dense. It is packed with healthy fats from the salmon, avocado, olive oil and pork rinds. Healthy fats from foods like these are absolutely crucial to our body’s overall health, as they are the building blocks that make up each and every one of our cells, as well as our hormones. Fats also go into regulating our inflammatory pathways, and with the right balance of omega-3 fatty acids, contained in cold water fish like salmon, they can drive down inflammation in the body to assist in overall healing, and even improve the integrity of the skin. This meal is also high in minerals, which act as cofactors for many different functions in the body. The seaweed, specifically, is high in iodine, which is a necessity for proper thyroid functioning. I make sure to include a good quality salt, like Himalayan salt or Redmond’s mineral salt, to get a an adequate dose of minerals into my diet. Last but not least, the protein from the salmon makes this meal great for breakfast, lunch, dinner, or even a post-workout snack that will leave you feeling satiated and fueled to take on the rest of the day ahead. I make it a priority to buy only high quality proteins, including wild, sustainably-caught fish, pasture-raised poultry, eggs and pork, and grass-fed beef. This is why I use canned fish by brands I trust, like Wild Planet and Safe Catch. With all of this being said, it can take some trial and error to find the right macronutrient ratio or foods that work well for your bioindividual needs, so be patient and play around with how you set up your plate from meal to meal. It may not perfectly match the way mine looks and that’s okay, but this is a great place to start!
Total preparation time: 5 minutes
1 can Wild Planet wild salmon
2 Tbsp extra virgin olive oil
Himalayan pink salt, to taste
2 Seasnax seaweed sheets
Carrot slices (I used homemade fermented carrots)
Epic pork rinds (optional)
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