Salmon Bowl-pistachio-cacao-nibs

Overview

A Mediterranean-style bowl engineered to support Endocannabinoid System (ECS) tone. The combination of salmon, avocado, pistachio, and raw cacao nibs provides precursors for endocannabinoids, mild FAAH modulation, and a favorable omega profile. Lemon and fresh greens brighten the dish while providing fiber and micronutrients to support gut–brain communication and anti-inflammatory tone.

Ingredients (2 servings)

Base

• 120–150 g wild salmon (baked or lightly pan-seared)
• 1 ripe avocado, sliced
• 40–50 g pistachios (raw or dry-roasted, unsalted)
• 1 cup mixed leafy greens (rocket, lamb’s lettuce, baby spinach)
• 1 tbsp raw cacao nibs
• 1–2 tbsp early harvest olive oil
• 1 tsp hemp seeds or chia seeds
• juice of ½ lemon
• a few sprigs of mint or basil
• sea salt to taste

Method

1. Cook the salmon
   Bake at 180°C for 10–12 min, or gently pan-sear.
   Avoid browning or hard searing to protect omega-3 fatty acids.

2. Plate the greens and avocado
   Arrange leafy greens in a wide bowl. Add sliced avocado.

3. Add the salmon
   Flake or slice gently.
   Keep structure visible for visual and textural balance.

4. Add toppings
   Sprinkle pistachios, chia/hemp.
   Lightly scatter cacao nibs (0.5–1 tsp per bowl) to provide bitterness and crunch.

5. Dress
   Drizzle early harvest olive oil, add lemon juice, season lightly with salt.
   Finish with mint or basil leaves.

Extra Guidance

• Serve at room temperature.
• Do not add sweet dressings — cacao functions as a bitter spice, not dessert.
• Sprinkle cacao nibs just before serving to preserve snap and aromatic bitterness.

Nutrition — per 100 g of the prepared bowl

Composite values using a normalized blend of salmon, avocado, pistachio, leafy greens, early harvest olive oil, chia, and cacao nibs.
Based on EU/UK reference guidelines.

Nutrient / Substance	Amount per 100 g	RDA / RI (EU/UK)	% RDA
Energy	183 kcal (766 kJ)	2000 kcal	9.1%
Protein	7.8 g	50 g	15.6%
Total Fat	14.4 g	70 g	20.6%
Saturated	2.2 g	20 g	11%
Monounsaturated	7.5 g	—	—
Polyunsaturated	3.7 g	—	—
Omega-3 total	650–730 mg	≥250 mg	130–200%
EPA	~140 mg	—	—
DHA	~420 mg	—	—
Omega-6 total	~960–1050 mg	—	—
n6:n3 ratio	1.4–1.6 : 1	—	—
Carbohydrates	5.2 g	—	—
Sugars	0.7 g	<90 g	0.8%
Fiber	2.6 g	30 g	8.6%
Magnesium	28–36 mg	375 mg	7–9%
Potassium	240–290 mg	3500 mg	6.8%
Vitamin E	1.2–1.6 mg	12 mg	10–13%
Folate	35–44 µg	200 µg	17–22%
Vitamin B6	0.15–0.19 mg	1.4 mg	11–13%
Vitamin B12	0.85–1.0 µg	2.4 µg	35–42%
Copper	0.08–0.10 mg	1 mg	8–10%
Manganese	0.12–0.15 mg	3 mg	4–5%
Zinc	0.4–0.6 mg	10 mg	4–6%

Brain Health Notes

ECS Tone Support

• Salmon supplies EPA/DHA → membrane phospholipid pool → 2-AG biosynthesis
• Pistachios + avocado supply oleic acid & endogenous NAEs → reduced FAAH pressure → preserved AEA
• Cacao nibs provide polyphenols → reduced inflammatory degradation of CB1/CB2 signaling

Synaptic & membrane integrity

• DHA improves CB1 receptor incorporation, synaptic fluidity, and dopaminergic resilience.
• Early harvest olive oil phenolics stabilize peroxidation, preventing lipid stress that disrupts ECS tone.

Gut–brain axis

• Leafy greens + nut fiber → SCFA fermentation → CB2 immune tone and vagal modulation.

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Ingredient → Active Compound → ECS Relevance

Ingredient	Compound / Nutrient	Amount (per 100 g ingredient)	ECS / Brain Relevance
Wild salmon	DHA	1100–1600 mg	Membrane fluidity → CB1 receptor insertion
	EPA	400–600 mg	Anti-inflammatory → CB2 tone preservation
Pistachios	Oleic acid	23–24 g	Slows AEA degradation via FAAH competition
	PEA/OEA (NAEs)	trace	Endogenous ECS modulators
Avocado	Oleic acid	10–12 g	FAAH modulation, metabolic stability
	Magnesium	29–35 mg	NAPE-PLD cofactor → AEA synthesis
Cacao nibs	Polyphenols	200–400 mg	↓ inflammatory FAAH upregulation
	Theobromine/caffeine	80–150 mg	Adenosine modulation → mood/ECS cross-talk
Early harvest olive oil	Hydroxytyrosol & phenolics	200–800 mg/kg	↓ lipid peroxidation → receptor stability
Leafy greens	Folate	140–190 μg	Methylation → ECS enzyme regulation
Chia seeds	ALA	17–18 g	Omega-3 precursor (limited conversion to EPA)

Foods

4 foods in this recipe

Avocado

MUFA-rich fruit with vitamin E, lutein, and glutathione

Substances: Lutein, Potassium, Vitamin E (Tocopherols/Tocotrienols), β-Carotene

Olive Oil (Early Harvest)

Premium extra virgin olive oil with enhanced CoQ10, oleuropein, and polyphenol content from early harvest timing

Substances: Coenzyme Q10 (CoQ10), Hydroxytyrosol (Olive Polyphenol), Oleacein, Oleocanthal, Oleuropein, Tyrosol

Pistachios

CoQ10 plant source and healthy fats

Substances: Coenzyme Q10 (CoQ10)

Salmon

Oily fish rich in EPA/DHA, protein, and B vitamins

Substances: DHA (Docosahexaenoic Acid), EPA (Eicosapentaenoic Acid), Histidine, Isoleucine, Leucine, Lysine, Magnesium, Methionine, Omega-3 Fatty Acids, Phenylalanine, Potassium, Selenium, Threonine, Tryptophan, Tyrosine, Valine, Vitamin B1 (Thiamine), Vitamin B12 (Cobalamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin; Niacinamide), Vitamin B5 (Pantothenic Acid), Vitamin B6 (Pyridoxine → PLP), Vitamin D

Biological Target Matrix

Endocannabinoid System (ECS)

Substance	Foods	Mechanism of Action
DHA (Docosahexaenoic Acid)	Salmon	Production of docosahexaenoyl ethanolamide (DHEA), an N-acyl ethanolamine for endocannabinoid-like signaling
EPA (Eicosapentaenoic Acid)	Salmon	Production of eicosapentaenoyl ethanolamide (EPEA), an N-acyl ethanolamine for endocannabinoid-like signaling
Omega-3 Fatty Acids	Salmon	Production of docosahexaenoyl ethanolamide (DHEA) and eicosapentaenoyl ethanolamide (EPEA), N-acyl ethanolamines for endocannabinoid-like signaling