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SALMON & ZUCCHINI SKEWERS with a herby Tzatziki

Salmon! 

(When wild, organic, responsibly sourced) is one of the most nutrient-dense foods there is. Aside from being a great source of protein, salmon is packed with EPA and DHA (those omega-3 fatty acids), and a range of incredibly healthy vitamins and minerals. (Jump to more detail below here)

It is recommended to eat/be eaten 2-3x per week, which I’d definitely aim to hit especially for female reproductive hormone health.


salmon zucchini skewer with herby greek yoghurt tzatziki


Particularly in the Follicular phase, as oestrogen rises and reaches her peak, the high-quality protein (which your body is primed to take in more of in this phase) will aid the muscle growth and recovery, metabolism, and overall energy. 

The omega-3s and healthy fats are another critical element for balanced hormones (oestrogen) and overall reproductive health. 

B-vits and magnesium will help with energy production and neurotransmitter support, reducing fatigue and brain fog.

And finally, iron - important to replenish stores after menstruation - combined with zinc for ovarian function..

So, salmon is an EPIC food in this phase..!


Probiotics - another v important element in the Follicular phase — to (I’m sure you know this already) but to maintain a healthy gut environment! This is the energetic phase, in order to maintain that energy, the food you’re eating needs to be properly / optimally / well digested into all the little nutrients that will travel to your cells and give you that energy..!


Greek yoghurt is a great source of probiotics (as well as calcium, protein, magnesium, B-vits, etc.)

With your greek yogs - make sure actually probiotic (“Live” “Active cultures”, and read the ingredients - you’re looking for Lactobacillus (bulgaricus, acidophilus, casei, or rhamnosus), Bifidobacterium, and/or Streptococcus thermophilus), no sugar, and that the dairy is responsibly farmed / organic /“hormone-free” (as synthetic hormones are sometimes used in dairy farming).



 


GET MORE OUT OF THIS RECIPE:

  • Bake / grill / BBQ these skewers!

  • Serve hot or store leftovers in the fridge and enjoy cold the next day in a bowl of goodness

  • If DF / lactose intolerant, swap Greek yoghurt for dairy free (watch for added ingredients and sugars) alternative yoghurt.

  • 0% or low fat Greek yoghurt (again, make sure there are very few ingredients..!) contains more protein and less calories 

  • SERVE WITH: quinoa or brown rice - eg in a big buddha bowl, or just on the side, inside a wrap / pitta, 



salmon zucchini skewer


FOLLICULAR PHASE -SPECIFIC:


MACROS:

Protein: aids the growth and recovery of muscles, supports metabolism, and overall energy. The body is primed to take in high-quality proteins in this phase. Salmon and Greek yoghurt are great sources of protein.

Fats: so important for hormone balance (hormones are built from fats) as oestrogen rises. Read more about the Omega 3s below.

Carbohydrates: virtually zero carbs in this dish, serving suggestion: serve with quinoa or brown rice, or with home made wraps.


COOKING STYLE:

Baked, but feel free to get into the spring/summer vibe (if that suits your climate) and grill or BBQ!

Can be served hot (once cooked), or cold the next day in a lunch bowl! Either suit the flexibility of this phase!



INGREDIENTS / NUTRITIONAL PROFILE:

Salmon = of course, an excellent source of protein (amino acids: arginine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine, if you were interested), which helps muscle growth and repair and overall body function.

Omega-3 fatty acids (their OG hype) play a crucial role in hormone production and regulation, support skin & hair growth, contribute to cognitive function and can reduce symptoms of anxiety and depression, and the EPA and DHA can help reduce inflammation, support brain health, and improve heart function.


Greek yoghurt = probiotics (“good bacteria” for the gut, to improve and enhance digestion of nutrients), protein, calcium, magnesium, B-vitamins, healthy fats - all perfect for the growth theme of this phase!


Zucchini / courgette = is mostly water, so they are low in calories overall, nonetheless, they are pretty nutrient dense! Fiber (which can help detoxify excess oestrogen - maintaining hormone balance), antioxidants (ie vitamin C and beta-carotene), hydration - always great especially if you have increased your energy and activity levels!, low GI and supports detoxification by flushing out toxins and assisting the liver in metabolizing excess hormones.


Herbs = are actually underrated and usually just used for flavour, but many herbs are packed with vitamins (like Vitamin C, A, and K), minerals (like magnesium, calcium, and iron), and antioxidants. They can help with digestive and adrenal support and oestrogen metabolism, and are therefore an ideal addition (not only for flavour) in this dish!


salmon zucchini skewer (raw)

 


Salmon & Zucchini Skewers, with a herby Tzatziki

(Serves 2)


Ingredients

2 wild salmon fillets, skin removed

2 tsp extra virgin olive oil

2 tsp liquid / coconut aminos, or tamari soy sauce

2 tsp lime juice

Salt & pepper

4 long BBQ skewers


2 courgettes, washed

1 tsp extra virgin olive oil

Sea salt and freshly cracked black pepper


For the Herby Tzatziki: 

1/4 cup Organic live Greek yoghurt

1 tbsp extra virgin olive oil

1/2 cup grated courgette

2 cloves garlic, peeled and grated

1 tbsp lime juice

Handful of fresh dill, washed and roughly chopped

Handful of fresh coriander leaves, washed and roughly chopped

(1/2 tsp dried coriander?))

Sea salt and freshly cracked black pepper




Method

Preheat the oven to 180’C and line a baking tray with parchment paper. If you are using wooden skewers, place them in water now to soak. This will prevent the wood absorbing the food juices and the salmon & zucchini ‘sticking’ to the skewers.


To prepare the skewers, start by washing the salmon thoroughly under cold water, then pat dry. In a mixing bowl, whisk together the extra virgin olive oil, lime juice with a pinch of sea salt and freshly cracked black pepper. Cut the salmon fillets into 1 inch cubes, and add them to the bowl, coat with the dressing and leave to marinate while you prepare the courgette. 


Top and tail the courgette, then using a peeler, create long thin strips by peeling lengthways along the vegetable. Peel on one side until you reach the core where the seeds are, which is a little softer, then rotate, making sure the ribbons are from the courgette flesh. Peel your courgette ribbons into a large mixing bowl. Drizzle with extra virgin olive oil and season with a pinch of sea salt and freshly cracked black pepper.


Now take a skewer, pierce a piece of salmon and slide it to the end of the skewer. To create the courgette ribbons take a ribbon and fold it several times back and forth then pierce it through the centre and slide along to gently touch against the salmon. You may want to double up the courgette before skewering another salmon cube. Continue to alternate the salmon and courgette until each skewer is filled or the ingredients are all used. 


Lay the skewers onto the lined baking tray, and place in the oven for 12 minutes. Alternatively, place on a hot grill pan or over a barbecue.


Whilst the skewers are cooking, prepare the tzatziki. Place the grated courgette into a cheesecloth or fine mesh strainer and squeeze out as much liquid as possible then add to a medium sized mixing bowl. Add all the ingredients and stir well to combine.  


Transfer the tzatziki to a serving dish and keep in the fridge, or once the skewers are cooked, serve together.



salmon zucchini skewer

Comments


All information is collation of own research and personal experience. G holds a Human Biosciences BSc degree, and has completed a Nutritional Chef course, as well as having cooked alongside a Naturopathic chef for over 4 years, and worked with/for central London renowned health food businesses in both developmental and practical roles.

G has a wide array of experience and diverse skill set to now cook and eat incredibly intuitively. With developed and refined self- and cycle- awareness, intuition and kitchen skills, this platform is to pass on G's research and findings, and intuitively created recipes (that will apply widely since they are equally founded upon and combined with scientific findings in female hormonal research).

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