RECIPE: Mouth-watering Spiced Salmon With Israeli Couscous and Greens Recipe For Endometriosis

Nutrient-Rich Endometriosis Support Recipe

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Recent scientific research has explored the connection between diet and endometriosis. Endometriosis is a long-term disease with a serious impact on the everyday life of women. Preventative and therapeutic effects of diet on endometriosis could help the women who are suffering with symptoms, including painful menstrual cramps, heavy menstrual periods, fertility issues and more. Today’s scientific data suggests that the risk of developing endometriosis may be affected by diet and lifestyle which can influence the presence of inflammation, sex hormones, and the menstrual cycle.

Reviews of the current research suggest there is increased risk of endometriosis with higher consumption of trans fats and red meat. Fruits (particularly citrus), vegetables (particularly greens), low-fat dairy products, and omega-3 fats have been shown to have a positive effect on endometriosis symptoms, and are worth highlighting.

The below recipe contains omega-3 fats from the salmon, green vegetables, citrus, and magnesium from the yoghurt (which helps to relax smooth muscle - good for cramps).

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SPICED SALMON WITH ISRAELI COUSCOUS, STIRFRIED GREENS, AND CITRUS YOGHURT 

Serves 4 

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Delicious spice mix ingredients: 

• 1 garlic clove, crushed 
• 1 tbsp fresh rosemary, chopped 
• ½ tbsp dried thyme 
• ½ tbsp dried oregano 
• 1 tbsp paprika 
• ½ tbsp cumin seeds 
• ½ tsp sea salt 

Sumptuous salmon and yoghurt ingredients: 

• 4 boneless salmon fillets (approx. 150g), skin on 
• 1 tbsp olive/canola oil, for pan frying 
• 1 cup plain Greek yoghurt, unsweetened 
• 1 orange, finely grated zest only 
• 1 lime, finely grated zest only 

Comforting couscous ingredients: 

• 1 cup Israeli couscous 
• 1 tbsp olive oil 
• ½ lemon, juiced 
• ½ tsp sea salt 
• Freshly ground black pepper 

Glorious greens ingredients: 

• 1 tbsp olive/canola oil 
• ½ tsp cumin seeds 
• 350 g fresh greens, sliced (kale and silverbeet work well) 
• 350g frozen peas, defrosted 
• ½ lemon, juiced 

Endo Friendly Recipe Method: 

1. Combine all the spice mix ingredients together in a small bowl. Coat the salmon in spice mix and set aside. 
2. For the couscous: In a medium pot over medium heat, bring ½ pot of water to a boil. Add the couscous, cover with a lid, and boil until al dente (about 8 mins). Drain, place in a bowl and stir through oil, lemon juice, sea salt, and black pepper. Set aside. 
3. For the greens: Heat the oil in a frying pan over medium heat. Add the cumin seeds, sizzle for 1 min, then add the greens, peas and 2 tbsp water, and a pinch of salt. Cover and cook for 5 mins. Drizzle with lemon juice to serve. 
4. While the greens are cooking, cook the salmon by heating oil in another large frying pan over medium heat. Place the salmon fillets in, skin side down, and pan-fry for 2-3 minutes. Turn salmon and pan-fry for another 2 minutes, or until the salmon is cooked to your liking. 
5. In a small bowl, mix together the yoghurt, orange, and lime zest. 
6. Serve the salmon on a bed of couscous with the citrus yoghurt, greens, and a squeeze of lemon or lime. 

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Sources:  

American College of Obstetricians and Gynecologists. (2019). Endometriosis. Retrieved October 11, 2019, from https://www.acog.org/Patients/FAQs/Endometriosis

Osmanlıoğlu, Ş. & Sanlier, N. The relationship between endometriosis and diet. (2021). Human Fertility. DOI: 10.1080/14647273.2021.1995900

‍Image is an example and doesn't represent the final product.

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