Vitamin K-Rich Salad with Fermented Tofu and Salmon
This recipe combines vitamin K-rich foods like kale (for vitamin K1) and natto (for vitamin K2) with the cancer-fighting potential of salmon and olive oil.
Ingredients:
For the Salad:
- 1 cup kale (vitamin K1)
- 1/2 cup spinach (vitamin K1)
- 1/2 cucumber, sliced
- 1/4 cup shredded carrots
- 1/4 red onion, thinly sliced
- 1/4 cup cherry tomatoes, halved
- 1 tablespoon sesame seeds
- 1 tablespoon pumpkin seeds
For the Salmon:
- 2 salmon fillets (preferably wild-caught)
- 1 tablespoon olive oil
- 1 teaspoon lemon juice
- Salt and pepper, to taste
For the Dressing:
- 2 tablespoons extra virgin olive oil
- 1 tablespoon apple cider vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon honey
- 1/2 teaspoon grated garlic
- Salt and pepper, to taste
For the Topping:
- 2 tablespoons natto (fermented soybeans, rich in vitamin K2)
- 1 tablespoon chopped fresh parsley (optional)
Instructions:
- Prepare the Salad:
- Wash and dry the kale and spinach. Tear the kale into bite-sized pieces.
- In a large bowl, combine the kale, spinach, cucumber, carrots, red onion, and cherry tomatoes. Toss gently.
- Cook the Salmon:
- Heat a skillet over medium heat and add the olive oil.
- Season the salmon fillets with salt, pepper, and a squeeze of lemon juice.
- Once the skillet is hot, cook the salmon fillets for about 3-4 minutes on each side, until cooked through and golden brown.
- Make the Dressing:
- In a small bowl, whisk together olive oil, apple cider vinegar, Dijon mustard, honey, grated garlic, salt, and pepper. Taste and adjust the seasoning if needed.
- Assemble the Salad:
- Once the salmon is cooked, break it into large chunks and add it to the salad.
- Drizzle the dressing over the salad and toss gently to combine.
- Top the Salad:
- Add natto on top of the salad. If desired, sprinkle with fresh parsley for an extra flavor boost.
- Garnish with sesame seeds and pumpkin seeds for added crunch and nutrients.
- Serve and Enjoy!
- Serve immediately as a healthy, vitamin K-rich meal.
Q&A Section
Q: What is the significance of vitamin K in this recipe? A: Vitamin K plays a key role in bone health, blood clotting, and potentially cancer prevention. This recipe combines vitamin K1 (from leafy greens) and vitamin K2 (from natto) to provide a wide range of benefits. The research suggests vitamin K might help reduce the risk of certain cancers and enhance chemotherapy treatments, making it a great addition to a cancer-fighting diet.
Q: Can I substitute the natto if I don’t have it? A: Yes, if you can’t find natto, you can substitute it with other fermented foods rich in vitamin K2, such as miso, sauerkraut, or fermented cheeses. However, natto is one of the best sources of vitamin K2, so it’s ideal if you can find it.
Q: Why should I use wild-caught salmon? A: Wild-caught salmon is generally considered more nutritious than farmed salmon. It’s higher in omega-3 fatty acids, which have been shown to have anti-inflammatory and potential anti-cancer effects. It also tends to have fewer toxins compared to farmed salmon.
Q: How much vitamin K should I aim to get in a day? A: The recommended daily intake of vitamin K varies, but for adults, it generally falls between 90-120 micrograms (mcg) per day, with vitamin K1 being the more common form in the diet. Foods like kale, spinach, and natto can help you reach this target.
Q: Can this recipe be made in advance? A: Yes, you can prep the salad and dressing in advance, but it’s best to add the salmon and natto just before serving to keep the textures fresh. You can store the salad ingredients and dressing separately in the refrigerator for up to 2 days.
Q: Is this recipe suitable for people with dietary restrictions? A: This recipe is generally gluten-free and dairy-free, but if you need it to be vegan, you can substitute the salmon with a plant-based protein, like tofu or tempeh, and replace the honey with maple syrup for a fully vegan meal. Additionally, ensure the natto is certified gluten-free if you’re sensitive to gluten.
Enjoy your nutrient-packed meal! If you have any other questions or need more modifications, feel free to ask!