Evidence shows that diabetes can be well-managed, even prevented in some cases, just by eating the right foods. If you’re looking for a diet plan that does the trick, this delicious fish dish is packed with diabetes defensive super foods and savory, juicy flavors!
Poaching a superfood like salmon is quick and simple. And when you use a powerful poaching liquid rich in antioxidants and natural healers, you’ll quickly forget all about that sugary chocolate cake. Salmon is well-known for its high levels of omega-3 fatty acids, an essential healthy fat known to boost heart health and reduce inflammation. Omega-3 has also been proven vital for preventing and treating diabetes.
Something to keep in mind when you buy salmon: Always go with wild salmon. Farmed salmon can be toxic and can actually cause damage from inflammation.
Ginger Does More Than Just Add Taste
Consuming foods, herbs and spices that prevent inflammation and promote a healthy heart can help control insulin resistance and glucose levels. We recommend adding ginger to your poaching broth! Ginger not only boosts the flavor of your salmon but it is known to help curb side effects of diabetes.
This potent little spice boasts numerous health benefits and, among its many medicinal uses, studies show that ginger may also improve long-term blood sugar control for those with type-2 diabetes. Dice it up for the broth or shave a little to top your dish, you won’t be sorry!
As if it’s not enough to have anti-inflammatory compounds and blood sugar control in one dish, this recipe includes antioxidant power to round it off! Green tea and lime contain quercetin, an antioxidant known to regulate blood glucose levels and reduce complications associated with diabetes. Get your daily dose of green tea while incorporating a cup into your evening meal in this savory poaching broth!
Finally, pair your dish with foods low on the Glycemic Index like whole grains or dark leafy greens to add a bit of fiber and rev up the health benefits!
Recipe: Green Tea Poached Salmon with Ginger-Lime Sauce (4 Servings)
6 Cups Water
2 Limes, halved
6 Tablespoons Honey, divided
4-inch Piece of Fresh Ginger, peeled and chopped
2 teaspoons Sea Salt
2 teaspoons Whole Coriander
4-6 Tablespoons Loose Green Tea
4 6 ounce Boneless, Skinless Salmon Fillets
Pour 6 cups of water into a straight sided skillet or pot with lid. Add 3 lime halves, squeezing the juice into the water before adding, 5 tablespoons of honey, the chopped ginger, sea salt and coriander. Bring to a boil over medium-high heat. Reduce to a simmer, cover and cook for 10 minutes to infuse flavors. Remove from heat and reserve 1/2 cup of the poaching liquid. While removed from heat, add the green tea to large pot and allow to steep for 3-5 minutes. Carefully slide the salmon into the water. Cover and poach until the fish is cooked through and firm, about 6-7 minutes.
Meanwhile, in a small pot over low heat, simmer the reserved 1/2 cup of liquid with the juice and zest of the remaining lime halves and 1 tablespoon of honey. Reduce the liquid by 2/3 until thickened, about 7-10 minutes.
Remove the fish with a slotted spoon and arrange on serving plates. Drizzle a little bit of the sauce over each piece of salmon before serving.
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