Salmon & Seaweed Poke-Style Bowl with Cottage Cheese Drizzle

Description: A diabetic-friendly, low-GI poke-style bowl combining protein-rich salmon and cottage cheese with crunchy veggies, tangy kimchi, and umami seaweed — lightly spiced with chili crunch for controlled heat. Portion-controlled, high-fiber, and balanced for steady blood glucose.

Ingredients (with approximate Glycemic Index for each ingredient)

• 4 oz raw salmon (sushi-grade) — GI: 0 (negligible carbs)
• 1/2 cup shredded carrots — GI: 35
• 1/2 cup sliced cucumber — GI: 15
• 1/2 cup chopped red onion — GI: 10
• 1/2 cup chopped red cabbage — GI: 10
• 1/4 cup kimchi — GI: 15
• 1 sheet toasted seaweed (nori), torn into strips — GI: 0
• 2 tbsp low-fat cottage cheese — GI: 0
• 1 tbsp plain light mayo — GI: 0
• 1 tsp chili crunch (adjust to taste) — GI: 0
• 1 tsp low-sodium soy sauce or tamari — GI: 0
• 1 tsp rice vinegar — GI: 0
• 1 tsp toasted sesame seeds — GI: 0
• Freshly ground black pepper, pinch of sea salt (optional) — GI: 0
• 1 tsp lime juice (optional) — GI: 0

Cooking & Assembly Instructions

1. Prepare the salmon:
   • If using sushi-grade raw salmon: slice into 1/2-inch cubes and keep chilled.
   • If you prefer cooked: season lightly with pepper and sear in a nonstick pan 1–2 minutes per side until just opaque; cool slightly and cube.
2. Make the cottage cheese drizzle:
   • In a small bowl, whisk 2 tbsp cottage cheese with 1 tbsp light mayo, 1 tsp rice vinegar, and lime juice (if using). Add a pinch of black pepper. Blend until a smooth but slightly textured drizzle remains (use fork or small immersion blender).
3. Dress the salmon:
   • Toss the salmon cubes with 1 tsp low-sodium soy sauce and 1 tsp sesame seeds. For heat, stir in 1/2 tsp chili crunch (reserve remaining for topping).
4. Assemble the bowl:
   • In a shallow bowl, arrange shredded carrots, cucumber slices, red onion, and red cabbage in sections.
   • Place kimchi in a small segment to keep flavors distinct.
   • Add the salmon in the center and scatter torn seaweed strips on top.
   • Drizzle the cottage cheese mixture over the salmon and veggies.
   • Finish with a light drizzle (or dot) of chili crunch, a sprinkle of sesame seeds, and an optional squeeze of lime.
5. Serve immediately. Mix components as you eat to balance kimchi saltiness and chili heat with the cooling cottage cheese.

Flavor Profile Explanation

• Bright, tangy kimchi and rice vinegar contrast the rich umami salmon.