Cooking for Candida: Salmon and Cauliflower Puree Recipe

05.15.2019 GF
Neda Varbanova
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If you’re experiencing digestive issues, fatigue, recurring fungal infections, skin problems, seasonal allergies, or mood swings, you may be suffering from yeast overgrowth, an extremely common condition called candida.

Candida is a form of fungus that lives in your digestive tract, colonizing in your gut and overpowering good bacteria. It wreaks havoc on your gut, causing it to become leaky, which in turn will lead to a variety of undesirable symptoms.

Common ways it may find its way into the body are through certain medications like antibiotics and birth control, environmental toxins, and our diets. A diet full of inflammatory, carbohydrate-rich, sugary, and processed foods creates the perfect conditions for yeast to thrive and multiply, as they feed off of sugars.

The good news is that candida is easy to fight with a healthy diet. So if you’re sick of being sick and are ready to change the way you eat, here are some of our favorite candida-fighting recipes:

Wild Salmon

Wild salmon is an excellent source of omega-3 fatty acids, which are known to fight fungal infections as well as anti-inflammatory diseases. It’s crucial however, that you consume wild salmon and not farm-raised salmon as farm-raised salmon is low in omega-3s and full of antibiotics. (Be aware of this in restaurants and while at grocery stores.) Other great sources of omega-3 acids include sardines, anchovies, and flax seeds. The omega-3 fatty acids in salmon help to burn fat around the belly and boost the metabolism.

*If you are a big fan of salmon, make sure to also check out this Wild Salmon with Zucchini Pasta recipe.



2 (3 ounce) fillets of Wild Salmon


1 Garlic Clove, grated

1 tablespoon Parsley, chopped

2 tablespoons Extra-Virgin Olive Oil

2 tablespoons Fresh Lemon Juice

Salt and Pepper, to taste


1 | In a glass bowl, whisk together all of the ingredients for the marinade.

2 | Sprinkle the salmon with a little sea salt and pepper.

3 | Marinade the fish and place in the fridge for 10 minutes while you heat the grill.

4 | Heat a lightly oiled grill and cook the salmon for 3-4 minutes on each side, depending on if you like rare or well done.

*Serves 2.

Cauliflower Puree

Potatoes are a big no-no for the candida diet as they are a starchy vegetable and high in sugar. Cauliflower puree is a fantastic alternative to mashed potatoes. It’s both creamy and comforting and your guests won’t even know you used cauliflower! Instead of using cream or yogurt, this puree is made with a vegan cream cheese to add a nice creaminess to it without any dairy.


1 head Cauliflower, cut into florets

3 tablespoons Vegan Cream Cheese

1 tablespoon Extra-Virgin Olive Oil

1 Garlic Clove, minced

1 teaspoon Sea Salt

¼ teaspoon Turmeric

½ teaspoon Black Pepper

¼ teaspoon Chili Flakes


2 Green Onions, thinly sliced

2 tablespoons Vegan Cheese, shredded


1 | Bring water to a boil in a large pot and place the cauliflower into it. Cook covered for 10 minutes so the cauliflower is tender but not mushy. Remove from heat and drain well.

2 | Place the cauliflower back in the pot without the lid and cook for 1-2 more minutes. This will ensure the cauliflower doesn’t get watery — don’t skip this step!

3 | Place the cooked cauliflower in the food processor with vegan cream cheese or yogurt, olive oil, garlic, salt, pepper, turmeric, and chili flakes. Blend until it has the consistency of mashed potatoes.

4 | Preheat oven to 400 degrees.

5 | Place mashed cauliflower in a lightly greased baking pan. Top with chopped onions and shredded cheese.

6 | Bake for 20 minutes and then broil for a couple of minutes to crisp the top.

*Serves 4.

Super Green Salad

This is a healthy, plant-based salad that is easy to prepare and can be served with either grilled chicken or salmon. Extra-virgin olive oil contains polyphenols, which are antioxidants that can help to fight yeast. Additionally, the essential oil found in lemons contains mild anti-fungal properties. Lemon juice also works to detoxify your liver while trying to fight off candida.


½ Iceberg Lettuce, sliced

1 cup Watercress Salad

½ Cucumber, sliced

½ large Carrot, sliced

½ Avocado, sliced

1 tablespoon Sesame Seeds


Juice of ½ Orange

Juice of ½ Lemon

2 tablespoons Tahini

1 tablespoon Extra-Virgin Olive Oil


1 | In a large bowl, combine the iceberg lettuce and watercress salad.

2 | Using a mandolin, slice the cucumber and carrot in long strips. (If you don’t have a mandolin you can use a vegetable peeler.)

3 | Add the sliced avocado and sesame seeds.

4 | In a small bowl, mix the orange and lemon juice with tahini and olive oil. Toss in the salad and serve!

*Serves 2.

Neda Varbanova is the creator of healthy lifestyle brand, Healthy with Nedi, where her readers  can find healthy recipes, nutritional advice, fitness and beauty tips, restaurant and travel guides, and detox ebooks. She holds a master’s degree in Food Studies from NYU Steinhardt, a certificate in Culinary Nutrition from the Natural Gourmet Institute, and is a certified health coach through the  Institute for Integrative Nutrition. Neda believes that healthy eating, fitness, and a positive outlook are the keys to realizing true health.

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