#GutsyEats – Almond Crusted Salmon, White Wine Broccoli and Simple Bruschetta



The Salivating Salmon

  • Salmon is rich in omega-3 fatty acids. Omega-3 fatty acids can only be obtained through food and cannot be produced in our bodies on their own. 
  • Salmon is also a great source of protein. 
  • Salmon is high in B Vitamin’s such as Vitamin B1, B2, B3, B5, B6, B9, and B12. 
  • Salmon is a good source of potassium. 
  • Finally, Salmon can also help to fight inflammation. In many studies it has been shown that Salmon can aid in lowering inflammation markers. Therefore, this is great for everyone, but especially those with chronic illnesses. 
The Beautiful Broccoli
  • An amazing source of Vitamin K. In just one cup of broccoli you will find over 100% of your recommended daily value of Vitamin K. This vitamin is essential for healthy bones because it allows for better absorption of calcium in the body. 
  • Broccoli is also packed full of Vitamin C. In just one cup it contains more than 100% of your daily recommended amount. 
  • This is an insoluble fiber which can help to move things along to avoid constipation. 
The Tasty Tomato 
  • Tomatoes are a great source of Vitamin C, Potassium, Vitamin K and Vitamin B9.
  • This vegetables main plant compound is Lycopene. Lycopene is a red pigment and antioxidant that is mainly found in the skin of the tomato. 
  • Other components of the tomato include Beta-Carotene, Naringenin, and Chlorogenic acid. Beta-Carotene is important in converting Vitamin A in the body. Naringenin has been shown to reduce inflammation in the body, and Chlorogenic acid has been linked to decrease blood pressure in patients with high blood pressure. 
Almond Crusted Salmon with Broccoli and Bruschetta 
Almond Crusted Salmon 

Ingredients
  • Fillet of Salmon
  • Almonds (chopped or grinned into a fine powder – see notes)
  • Parmesan Cheese (finely grated)
  • 1 tbs. Parsley Flakes
  • Lemon
Directions
  1. Preheat the oven to 375 degrees Farenheit. 
  2. Place the fillet of Salmon onto a piece of aluminum foil. 
  3. Cover the top with Almonds, Parmesan, and Parsley flakes. 
  4. Place the Salmon in the oven to cook for 20 to 25 minutes or until the fish is flaking when a fork is placed inside of the meat. The time will vary based on the thickness of your fillet.  
  5. Serve with lemon to taste. 
Notes
  1. Nuts can be tricky to eat with those with IBD. However, I do not seem to have a problem with using grinned nuts. To do so, use a high speed blender of food processor to grind the nuts to a very fine powder like substance. 
  2. The salmon may also be cooked on a BBQ instead of in the oven. 
White Wine Broccoli

Ingredients
  • 3-4 cups of Broccoli
  • 3 Gloves Garlic (minced)
  • Greek Spice
  • Parsley Flakes
  • 1/4 cup of White Wine
  • Olive Oil
  • Water 
Directions
  1. Place Olive Oil in a pan over medium to high heat. 
  2. Add in the Broccoli, Garlic and a bit of water. Cover and let cook for a few minutes. Continue to add a bit of water over time to help the vegetables from burning, and instead to steam them. 
  3. Add Greek spice and Parsley flakes to your taste preference. 
  4. Once your broccoli is almost finished cooking, about 15 minutes, add in the white wine. Add this in slowly and allow the broccoli to fully absorb before you remove from the heat. 
  5. Serve and Enjoy. 
Simple Bruschetta

Ingredients
  • 2 Tomatoes
  • Fresh Basil (or dried is okay too)
  • Feta Cheese
  • Olive Oil
  • Fresh Bread
Directions
  1. Chop up the tomatoes making sure to focus on keeping the skin and removing the seed/watery parts of the tomato. 
  2. Chop up the basil into small pieces. 
  3. In a bowl place the tomatoes, basil, crumbled feta pieces, and olive oil. 
  4. Toss and chill for 20 minutes. 
  5. When ready to serve, brush olive oil on the bread before toasting in order to add extra crunch.
  6. Top the toast with the tomato mixture and serve. 
If you try out any of these recipes and like them please do let me know, and tag me in any of your recreations on Instagram @GutsyFeeling. If you like my blog subscribe by entering your email above.
Have a tasty day,
Your Trusty Gutsy Gal 
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I am a 22-year-old Canadian woman with a passion to share my Crohn's journey with the world. My mission with this blog is to help Chronic Illness Warriors go after a better life with the use of self love, motivation, and health tips. I am currently in my 4th year of university for architecture school, and will be doing my Master's next year. If you want to know more about my health journey and myself, make sure to check out the "About Me" tab at the top of the page.

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