The Healthy-haired Chef | Almond & Citrus Crusted Salmon

What’s on the menu? Healthy Hair! 

You’ve heard of the saying “you are what you eat”, but have you ever heard “your hair is what you eat”? Well BB sisters, it’s time for a lesson in dietetics. We’ve been hard at work in the kitchen to bring out a new series on the blog “The Healthy-haired Chef”. 

We’re bringing you delicious, healthy recipes, packed full of ingredients that are proven to aid in healthier hair. So keep reading and munch your way to luscious locks. On today’s menu;

Almond & Citrus Crusted Salmon w/ Creamy Roasted Veg and Seed Salad

                                       
 
Serves 2:

Ingredients:                                            

Almond crusted Salmon:
  • 2 x fillets skinless Salmon
  • 1 clove garlic, minced 
  • Pinch of Salt 
  • 1/4 cup roasted almonds, crushed 
  • 1/4 cup panko bread crumbs 
  • The rind of a small orange 
  • 2 tsp olive oil 
Creamy Roast Vegetable and Seed Salad:
  • 2 decent handfuls baby spinach
  • 1 carrot, chopped
  • 1 small sweet potato, chopped
  • 1 small yellow capsicum, sliced lengthways 
  • 1 tbs olive oil 
  • 1 heaped TBS sunflower seeds
  • 1 heaped TBS pumpkin seeds 
  • 2 heaped TBS pomegranate seeds 
Salad Dressing:
  • 2 heaped TBS Tahini
  • 1 TBS lemon juice 
  • 1 TBS room temperature water 
  • 1 garlic clove, minced 
  • 1 heaped TSP Dijon Mustard 
Method: 
  1. Preheat the oven to 200 degrees Celsius. 
  2. Place the sweet potato, carrot, and capsicum in a roasting pan. Drizzle over the olive oil, season with S&P and place in the oven for 30 minutes or until soft. 
  3. Whilst the vegetables are roasting prepare the salmon fillets. Take all ingredients for the Salmon (minus the actual fillet) and mix in a bowl to form the crumb coating. 
  4. Place fillets on a baking tray (w/ parchment paper), divide crumb mixture evenly on top and gently press down so the crust sticks.
  5. Mix salad dressing together and season to taste. Set aside.
  6. Once the roast vegetables are cooked take them out of the oven and replace them with the salmon fillets. Cook on the same temperature for 8-12 minutes or until the salmon is just cooked through and the crust is golden. 
  7. Whilst Salmon is baking, place all salad ingredients (roast veg, sunflower, pumpkin, pomegranate seeds and baby spinach in a large bowl. 
  8. Pour salad dressing all over and toss to coat all ingredients in the dressing. 
  9. Once salmon is cooked, serve out on plates and divided salad between each person. 
  10. Eat and enjoy! 


Ok, ok, we know your #totes drooling over the computer screen and would love to get into your apron asap but that isn’t what this blog is about! Keep reading, we’re about to breakdown the hair, loving ingredients this dish boasts! 

 Ingredient  Vitamin/ Nutrient  Hair Health 
Salmon Omega-3s  This is where our super nutrient Omega-3 is found. Omega-3’s are crucial to maintaining your hair’s healthy oils. These oils are readily absorbed into the body and are crucial to maintaining scalp health. Ensuring you have your daily dose of Omega-3s fights against the development of hair issues like dandruff which can be caused by a dry scalp. 
Almonds, Sunflower & pumpkin seeds, and spinach Vitamin E  This group of ingredients is all extremely high carriers for Vitamin E. Vitamin E is an essential vitamin for maintenance of a healthy scalp and its natural antioxidant effects have been linked to aid in the maintenance and continuance of hair growth. 
Capsicum, sweet potato, carrot Vitamin A  These earth colours vegetables don’t just share the same colour palette, they are also powerhouses in the Vitamin A department. Vitamin A (also known as retinol) is an antioxidant micronutrient that aids in the body’s cell and tissue development. This development can help the scalp produce healthy sebum to nourish and protect the hair. This also strengthens hair and helps minimise breakage. 
Tahini  Zinc Ground sesame seeds, also known as Tahini, is a nutrient-dense paste that is extremely high in Zinc. Research has found a link between hair-loss and zinc deficiencies so ensuring you get enough zinc in your diet can help reduce hair loss and promote growth. 


Pssst: Want an extra BOOST of nutrients to get those #hairgoals on track? Shop the complete range of BondiBoost Hair Supplements and Gummies for a bonus kick of essential hair-loving nutrients to your daily routine. 


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