Symptom Tolerance Scores
Instructions
- 1
Pat the salmon portions dry and season lightly with a pinch of salt and pepper if tolerated; set aside while you prepare the base.
- 2
In a medium non-stick pan over low-medium heat, add 10 ml of olive oil, the cooked quinoa, and the rinsed white beans; stir for 2–3 minutes until warm and lightly steamy but not sizzling.
- 3
Pour in the vegetable broth and half of the lemon juice, then gently fold in the chopped spinach; cook for 2–3 minutes until the spinach just wilts and the mixture is moist and soft, then spread the mixture evenly over the bottom of the pan.
- 4
Nestle the salmon portions on top of the quinoa-bean mixture, drizzle with the remaining 5 ml olive oil, sprinkle over the lemon zest, and cover the pan with a lid; cook on low heat for 8–10 minutes, until the salmon is just cooked through and flakes easily.
- 5
Turn off the heat, drizzle the remaining lemon juice over the salmon and base, then let stand covered for 2 minutes to finish steaming and remain very moist.
- 6
Divide the quinoa, beans, and spinach between two shallow bowls, top each with a salmon portion, and sprinkle 5 g ground flaxseed over each serving just before eating.
GLP-1 Tips
- Sip water or an electrolyte drink slowly with this meal and eat the soft quinoa and beans first; the combination of fluid, fiber, and magnesium-rich ingredients can help relieve GLP-1–related constipation without overwhelming your stomach.
Storage
Cool leftovers to room temperature within 1 hour, then store in an airtight container in the refrigerator for up to 2 days; reheat gently on low heat with a splash of broth or water until just warm to keep the salmon soft, or enjoy the quinoa-bean mixture cold and add freshly cooked protein on top.
Nutrition Information
Per serving (1 of 2 servings)