Jess Sepel shares one of her favourite easy salmon dishes
Can’t decide on dinner tonight? Nutritionist shares the secret recipe for her mouthwatering salmon parcels – and they’re ready in 30 minutes
- An Australian nutritionist has shared her easy salmon parcel recipe
- Jessica Sepel said the teriyaki dish is perfect with brown rice or noodles
- It’s simple and quick to make and is sure to be one the whole family will love
If you’re stuck on what to cook for dinner tonight, Australian nutritionist Jessica Sepel has shared one of her favourite salmon recipes that can be made in less than 30 minutes.
Jessica Sepel, a leading Sydney nutritionist and founder of the JS Health vitamin empire, shared the recipe for her teriyaki salmon parcels, telling fans ‘you won’t even believe how easy and delicious these are’.
‘A meal the whole family will love,’ Jessica wrote, adding that the recipe serves two and is best served with brown rice or noodles.
To make the marinade, combine three tablespoons of tamari, a tablespoon of Dijon mustard, two teaspoons of sesame oil, two teaspoons of honey, a tablespoon of sesame seeds and a 1cm knob of ginger, finely grated.
If you’re stuck on what to cook for dinner tonight, Australian nutritionist Jessica Sepel (pictured) has shared one of her favourite salmon recipes that can be made in less than 30 minutes
Recipe: How to make Jessica Sepel’s Teriyaki Salmon Parcels
1 carrot, julienned
1 zucchini, julienned
300g salmon, boned
1 spring onion, finely sliced
1 ½ cup frozen edamame,
For the marinade:
3 tbsp tamari
1 tbsp Dijon mustard
2 tsp sesame oil
2 tsp honey
1cm knob ginger, peeled & grated
1 tbsp sesame seeds
Preheat the oven to 180°C or 350°F. Line a baking tray with baking paper.
To make the teriyaki marinade, combine all of the ingredients in a small bowl and whisk until smooth.
To prepare the salmon, tear off two pieces of baking paper and place them side-by-side on the prepared tray. Divide the carrot and zucchini pieces into two piles and then place them in the middle of each piece of baking paper. Place the salmon fillets on top and spoon the teriyaki marinade over the top. Sprinkle the spring onion over the top.
Take each corner of the pieces of paper and fold into the centre to form parcels, then seal them. Bake the fish in the oven for 12-15 minutes, or until the fillets are cooked to your liking. Remove from the oven and keep closed until ready to eat.
Whilst the salmon is baking, prepare the edamame as per the packet instructions.
Serve with the brown rice or noodles. Serves 2.
Whisk them until smooth and set the mixture aside before tearing off two pieces of baking paper and placing them side-by-side on a tray.
Next, divide one carrot and zucchini (both julienned) into two piles and place them in the middle of each piece of baking paper.
Place a 300g salmon fillet of each pile and spoon the teriyaki marinade over the top and sprinkle over half a finely chopped spring onion to finish the parcel
To close it off, take each corner of the pieces of paper and fold into the centre to seal them.
To finish off the dish, bake the parcels in the oven for 12-15 minutes, or until the fillets are cooked to your liking and keep closed out of the oven until you are ready to eat.
For a delicious finish, prepare the edamame as per packet instructions and scatter them over the top with leftover sesame seeds and serve with your preferred carbs.
Salmon is one of Jessica’s most highly recommended foods, with the nutritionist urging Australians to ensure a balanced array of macronutrients in your day-to-day diet with plenty of fibre, healthy fats, fruit and veg and complex carbs to prevent pesky sugar cravings.
She also follows the ’80/20 approach’ to diet, where she eats healthy nourishing wholefoods 80 per cent of the time and a little bit of what she loves the other 20.
What are Jessica Sepel’s eight secrets for banishing sugar cravings
A top Australian nutritionist has revealed the eight strategies she swears by for beating sugar cravings (Jessica Sepel pictured)
1. Eat protein every day at breakfast
‘Dietary protein has been well established to improve appetite control through an increase in satiety,’ Jessica wrote.
Some of the nutritionist’s favourite protein-rich breakfasts include boiled eggs with wholegrain toast, banana protein pancakes and spinach feta breakfast wraps.
2. Reduce artificial sweeteners
A lot of these can be found in things like chewing gum, mints, sugar-free lollies, ice cream and chocolate.
‘Because artificial sweeteners taste so sweet, they actually further encourage the dependence on sugar,’ Jessica said.
If you continually expose yourself to artificial sweeteners, you will train your tastebuds to only crave sweet.
3. Try a sprinkling of cinnamon
If you want to beat sugar cravings, one of the best things you can do is add a sprinkling of cinnamon to your diet.
The reason why this works is because cinnamon helps to regulate total glucose levels. In turn, when blood sugar levels are stable, you should see a dramatic reduction in your cravings.
Jessica loves adding cinnamon to porridge, yoghurt, smoothies and cereal – and said if she does it first thing, she won’t crave something sweet by 11am.
4. Eat a balanced diet
One of the biggest reasons why people crave sugar is because they are not eating enough of a balanced diet in their day-to-day lives.
If you find yourself constantly reaching for a biscuit or bar of chocolate come 3pm, Jessica recommends you look at the macronutrients in your diet – and make sure you’re including plenty of fibre, protein, fat and complex carbohydrates.
By eating a varied diet, you’ll automatically reduce snacking and cravings.
Jessica said you need to include a balanced array of macronutrients in your day-to-day diet with plenty of fibre, healthy fats, fruit and veg and complex carbs (a healthy plate pictured)
5. Get enough sleep
While it mightn’t seem directly related, a lack of good quality sleep can alter the levels of your hunger and satiety hormones.
‘A study observed increased hunger, food cravings and larger selected portion sizes with a 33 per cent reduction in sleep,’ Jessica said.
The ideal amount for an adult is between seven and nine hours per night.
Try going to bed at a reasonable time during the weekend and seeing when you naturally wake up. This should give you a rough idea of how much sleep you really need.
6. Eat mindfully
Eating mindfully is key to curbing the sugar cravings.
What this means in the everyday world is enjoying your meals without the distraction of your phone, TV or laptop.
‘Sit down to enjoy your meals and revel in the sensory delight of eating,’ Jessica said.
When we eat and are distracted, we often don’t realise we’re full and so continue to snack well into the night.
7. Take a supplement
Supplements can go a long way to helping you beat pesky sugar cravings.
For the nutritionist, her own JSHealth Vitamins Metabolism and Sugar Support Formula ($44.99) is her go-to.
‘I’ve included my favourite research-backed nutrients and herbs in this vitamin to support the metabolism, balance blood sugar levels and aid glucose metabolism, which may lead to less sugar cravings and therefore support weight balance,’ Jessica said.
Just two tablets a day, taken with breakfast and lunch, will make a difference to your overall health.
8. Don’t restrict yourself
Finally, the nutritionist said you should never restrict yourself if you want to be truly healthy.
Jessica allows herself a little of everything in moderation so she never feels like she needs to binge on sugar.
For more information about Jessica Sepel, you can visit her website here.
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