By Chef Yadi | @HappyHealthyLatina
Hola Hola! The month of March brings us many special reasons to celebrate being a Mujer and the Mujerones we love in our life - those that raised us and made us who we are today. It's also National Nutrition Month, Women's History Month, and Endometriosis Awareness Month, and therefore a time to empower ourselves in creating and protecting our health-wealth.
During this intersectional month, it's important to recognize the conditions affecting millions of women and women of color in our country, many of whom are suffering silently. Endometriosis, PCOS, fibroids, cysts, and severe PMS are just a few.
Importantly, hormone imbalances can exacerbate any of the symptoms for women who have these conditions. Estrogen levels that are out of wack can cause women to suffer from depression, anxiety, fatigue, weight gain, and more. Thankfully, restoring our hormones to healthy levels can be done through lifestyle changes, and with that, the foods we eat.
This is a subject I am especially passionate about studying and sharing. As a fellow Cyster and having been diagnosed with Dysmenorrhea (severe PMS), these conditions really affected my quality of life, which I have been able to reverse and control with consistent dietary and lifestyle changes. We have so much more control than we know or are led to believe, by no fault of our own. Using food as medicine CAN lead us to what often feels like miraculous breakthroughs.
Here at Loisa, we believe that knowledge is poder (power), and this recipe for a delicious hormone-balancing bowl brings a number level-balancing nutrients together with ease! Packed with omega-3s, complex carbs & fiber, fermented probiotic foods, and lastly some estrogen-balancing cruciferous vegetables, this wild salmon and black bean guisado is layered into a sabroso bowl, flavored purely with with our Signature Sofrito and Organic Sazones. It's a dish everyone can enjoy, though I made it especially to honor the Mujeres in our lives!
Happy Healthy Hormone Balanced Bowl
A hormone-balancing bowl that brings level-balancing nutrients together with ease.
1 salmon fillet
2 tbsp Loisa Sofrito
2 tsp Smoked Paprika
Sea Salt to taste
2 tbsp of avocado oil
1.5 tbsp of extra virgin olive oil
2 tbsp onion
2 tbsp Loisa Sofrito
1 tsp Loisa Salt-Free Sazón
1 tsp Loisa Salt-Free Adobo
1 can of low sodium black beans
Sea Salt to taste
1 bay leaf
1/4 cup small to medium diced Auyama (West Indian Pumpkin) or Kabocha Squash
1 cup of brown rice
2 cups of water
Pinch of cilantro
1 cup of blanched broccoli
1/2 cup carrot and cabbage slaw
Vinaigrette to taste (or just evoo, acv + Salt and pepper)
1/2 cup of carrot and ginger sauerkraut
1/4 cup fermented jalapeños
1 lemon wedge
For the Salmon
For the Beans
For the rice
Wild Salmon Bites
Clean and cut one salmon filet into 2” chunks, separating it from the skin.
Season your salmon with 2 tbsp of our Sofrito, 2 teaspoons of Smoked Paprika, and sea salt to taste. Marinate for 15 minutes.
Over medium-high flame heat up a medium sauté pan, use 2 Tbsp of avocado oil. Pan sear on the first side approximately for 2-3 min, to get a nice sear, using tongs flip and finish for another 1-2 minutes for a medium-well salmon. Place to the side until you are ready to build your bowl.
Black Bean Guisado
Using a medium size sauce pot, heat up 1.5 tbsp of extra virgin olive oil.
Saute 2 tbsp each of onion, green bell pepper approx 3 minutes, stirring frequently.
Add 1 tbsp of Sofrito, 2 teaspoons of our Salt-Free Sazón & Adobo, stir to combine.
Add 1 can of low sodium black beans, 1 bay leaf and sea salt to taste.
Bring to a simmer (just below boiling point), add ¼ cup small to medium diced Auyama ( West Indian Pumpkin) or Kabocha Squash. Whichever you can find! Let cook through for an additional 15-20 minutes, until the pumpkin feels fork tender. Place to the side until you are ready to build your bowl!
Layer brown rice on the bottom, we add cilantro and lime to ours for el sabrosito extra!
Then we add blanched broccoli, carrot and cabbage slaw dressed in your fave vinaigrette (or just evoo, acv + Salt and pepper).
Add your wild salmon.
Add your pickled and fermented foods: carrot & ginger sauerkraut and fermented jalapeños. You could also do curtido or kimchi, have fun with it and what is accessible to you!
Add ½ cup of your black bean guisado. Chop and sprinkle more cilantro over the beans and salmon.
Serve with a lemon wedge for a citrus burst and serve it up with your favorite hot sauce on the side if you like heat!