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Salmon Rolls


Rather than provide you with another recipe for kale chips, sweet potato crisps or vegan chocolate, I thought I would help nip your cravings in the bud with an Emotional Eating counter attack in food form. This is a simple lunch or dinner recipe provides nutrients that support you in reducing emotional eating episodes. Salmon is one of the best sources of the long-chain omega-3 fatty acids EPA and DHA. A 3.5-ounce (100-gram) portion of wild salmon contains 2.6 grams of long-chain omega-3 fatty acids which we have known for years help to stabilize mood and reduce depression. The chromium in asparagus enhances the ability of insulin to transport glucose from the bloodstream into cells, thereby reducing cravings and mood swings associated with low blood sugar. Sunflower seeds are rich in the B complex vitamins, which are essential for a healthy nervous system and producing happy hormones. All in all, this Spring meal provides the elements you need to feel in the day to day- having more energy and a better state of mind.

Prepping Time: 2 hrs passive + 15 minutes.

Cooking Time: 12 minutes.

Makes: 4 Servings


Creamy Cheeze:

1 1/2 cups raw sunflower seeds, soaked

1/2 cup water

juice of 1 large lemon

1 – 2 Tbsp nutritional yeast (optional)

1 garlic clove

dash of onion powder

2 Tbsp olive oil

himalayan sea salt & cracked pepper, to taste

2 Tbsp basil, chopped


4 (4-ounce) skinless salmon fillets or one 1 pound fillet, portioned

2 Tbsp olive oil

Zest of lemon

Salt, to taste

Black pepper, to taste

Lemon to garnish


This recipe is incredibly easy with very little mess, once you wrap your head around it. It provides opportunity to make a fancy looking dish with a handful of simple ingredients. The thing that makes it rich, satisfying, and an awful lot like a traditional recipe is the vegan seed cheeze. Some forethought is required to soak the sunflower seeds ahead of time, otherwise your blender makes quick work of it. Soak the seeds by covering with 2-3 inches of water in a bowl for at least 2 hours until soft and plump.

Next, for efficiency’s sake, zest the lemon you will use for the cheeze with a grater or preferred tool and set aside for the fish. Then, squeeze juice from the lemon into your blender for the cheeze. Drain the seeds and place them with all the remaining ingredients except chopped basil into your blender and process until creamy and smooth. Pour the mixture from your blender into a small bowl and stir in the chopped basil. If it looks like you want more basil, add it in to your liking. Set the bowl aside for the flavors to meld.

Preheat the oven to 400 degrees, and line a baking dish with parchment paper or silicone sheet. As the fish will not bake long, there is not too much mess in the pan if you clean it quickly, but I prefer the silicone sheet just in case.

When buying the fish, you may find a package of 4 beautifully even and thin salmon fillets. If not, you can easily create your own with a larger fillet. If this is your fish, first remove the skin with a sharp knife. Slice the fillet in half widthwise from one end to the other, trying to keep the width even all the way across. Then, cut in half lengthwise so you have 4 pieces that are wide at one end and taper down. Do not attempt this unless you have a sharp knife. Pre-cut, small wild caught salmon fillets are fine, as long as they are about an inch thick or less.

Lay salmon pieces on large plate or board and season with salt and pepper. Place cheese mixture on each of the fillets and smooth with a knife or spoon, covering full length evenly. Any extra cheese can be placed in the fridge for a yummy snack dip later in the week. Roll the salmon pieces from wide end to short, ending with end tucked under. Move roll to baking dish. Brush rolls with remaining olive oil and top with a sprinkle salt and half the lemon zest.

Bake the rolls for 12 to 15 minutes until salmon is tender and golden. Remove from oven and top with remaining lemon juice and zest. While salmon is baking, steam your asparagus and plate the fresh young greens for a perfect Spring meal. Serve immediately, enjoying the creamy sauce and sweetness of the salmon to balance the bitterness of the greens and asparagus. Enjoy!

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