Build A Better Bowl

What do you get when you combine a simple salad with a hearty grain bowl? You get the perfect balance of health and great taste! The key to creating a healthy and satiating meal is to include the right amount nutrient-dense ingredients–it’s the one formula you need to make the perfect lunch or dinner; no math required! So easy to prepare, our Wild Salmon and Sorghum Bowl has 5 key components: a leafy base, whole grains, lean protein, veggies and a delicious dressing. Tired of tuna? We love topping our salad with wild salmon because it has more nutritional value than tuna and the canned version is even a good source of calcium. Our delicious recipe has an amazing contrast of textures with a fantastic flavor combination. The slight oiliness of the fish works perfectly with the sharpness of the arugula, the nuttiness of the sorghum, the sweetness of the tomatoes, and the creaminess of the avocado. The dressing is the perfect balance of tangy and sweet and adds just the right amount of acidity to brighten and bring all of the elements in the salad together. Follow our rules to build a better-balanced bowl–better for the body and for the tastiest bite!

Nutrient Booster: Salmon

Salmon is one of the most nutritious foods on the planet. It is teeming with protein, antioxidants and an abundance of vitamins and minerals. Salmon is a fantastic source of omega-3 fatty acids, thiamin, riboflavin, niacin, vitamin B6, vitamin B12, and pantothenic acid, making it an ideal staple to consume on a regular basis. Studies show that adding omega-3 fatty acids to your diet can protect heart health, reduce risk of stroke, improve blood lipid patterns, and improve blood vessel function. This fatty fish has health benefits for the whole body, including protecting bone health, preventing muscle loss, controlling inflammation, reducing the risk for certain cancers, and protecting brain health among many others. Salmon is a nutritional powerhouse that is a delicious and versatile way to improve your quality of life.

While incorporating salmon into your diet is a wonderful way to add protein and healthy fats, there is a difference between the varieties found in the grocery store. Wild salmon is more lean than the farm-raised version and will have a bright red-orange color. Farm-raised salmon will be a light pink color and have a slightly different nutrition content than the wild version. Wild salmon is recommended if you have the choice, but if you can’t find it, look for sustainable farm-raised salmon. We love Safe Catch Wild Pink Salmon because it has the lowest mercury content, is sustainably caught, and contains no additives or fillers. For more information and other sustainable seafood options, please visit the Safe Catch website.

Build Your Own Bowl

Loaded with lean protein, whole grains, and veggies, we love everything about these customizable “bowls.” These meals are highly versatile, always filling, and so easy to tailor to all tastes and dietary needs. And when you build your own bowl, the flavor and texture combinations are endless! No need to limit yourself to one grain–why not try a mix of sorghum with brown rice, quinoa, or Freekeh? For extra protein, add some tofu, eggs, or chickpeas. If you crave more crunch, raw veggies are perfect, or if you prefer them cooked, try adding our Roasted Brussels Sprouts or any steamed or grilled vegetables. And to top it all off, sprinkle some of our favorite garnishes, like flavor infused Pizootz almonds or peanuts or SuperSeedz pumpkin seeds for an additional boost of flavorful nutrition.

Wild Salmon and Sorghum Bowl

Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 2 servings

Ingredients

Salad

  • 4 cups arugula
  • 8 ounces wild sockeye salmon, cooked or canned wild salmon flaked into bite sized pieces
  • 1 cup whole grain sorghum, cooked
  • 1/2 cup cherry tomatoes, sliced in half
  • 2/3 medium avocado, sliced or diced

Balsamic Dressing

  • 1 1/2 tablespoons extra virgin olive oil
  • 1 1/2 tablespoons balsamic vinegar
  • 1/2 teaspoon honey, or sorghum syrup
  • 1 teaspoon lemon juice
  • 1/2 teaspoon dijon mustard
  • 1 clove garlic, minced

Instructions

Salad

  1. Prepare sorghum according to package (1/3 cup uncooked sorghum).

  2. Meanwhile, slice the cherry tomatoes and avocado and set aside. Using 2 bowls place 2 cups of arugula in each bowl. Add 4 oz of cooked salmon into each bowl. Top with 1/2 cup cooked whole grain sorghum, 1/4 cup cherry tomatoes, and 1/4 avocado for each salad.

Balsamic Dressing

  1. In a small bowl, add balsamic dressing ingredients then tilt the bowl and whisk the vinaigrette quickly for a few seconds and set aside. Place half of dressing the dressing over each salad or as desired.

Recipe Notes

Nutrient Analysis:
Serving size:  One Salad, Calories: 465 calories, Fat: 25 grams, Saturated fat: 3 grams, Carbohydrates: 35 grams, Sugar: 5 grams, Sodium: 160 milligrams, Fiber: 7 grams, Protein: 30 grams, Cholesterol: 60 milligrams

Disclosure: Triad to Wellness has provided nutrition communication services to Sorghum Checkoff. However, we were not compensated for this post. All opinions are our own.

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