Episode 12, Season 2 of Healthy Gourmet.


  • 12 slices pumpernickel bread

  • 16 slices grav lox (cured salmon)

  • 2 heirloom tomatoes, medium size

  • ½ cup yogurt cheese

  • 4 tsp capers

  • 2 handfuls arugula

  • 1 small red onion, sliced

  • Grav Lox:

  • 2 bunches dill

  • 1 side of wild salmon

  • 1 cup sea salt

  • ½ cup honey

  • zest of 1 lemon

  • zest of 1 lime

  • zest of 1 orange

  • zest of 1 grapefruit

  • 1 tsp fennel seed

  • 1 tsp coriander seed

  • 1 tsp white pepper

  • Yoghurt Cheese:

  • 1 L whole organic yogurt

  • cheese cloth

  • colander


  • 1.

    Grav Lox Club Sandwiches:

  • 2.

    Stack 3 slices of bread on your work surface.

  • 3.

    Open the first slice and spread a thin layer of yogurt cheese on the inside of that slice and the top of the second slice.

  • 4.

    Sprinkle ½ tablespoon of capers on the middle slice, lay 2 pieces of grav lox over top, followed by 2 slices of tomato, red onion and finish with a few pieces of arugula.

  • 5.

    Lay the single slice of bread on top of the stack and open the top 2 slices.

  • 6.

    Repeat the process with all of the ingredients. Slice the sandwich into 4 triangles and enjoy!

  • 7.

    Grav Lox:

  • 8.

    Score the skin of the salmon in 3 places along the length of the fish with a sharp knife.

  • 9.

    Mix the sea salt, honey, citrus zests and spices in a bowl.

  • 10.

    Place a roasting rack in a baking dish. Cover the roasting rack with 1 bunch of dill.

  • 11.

    Sprinkle half of the curing mixture over the dill and lay the salmon over top, right side up.

  • 12.

    Sprinkle the rest of the curing mixture on top of the salmon and cover with the rest of the dill.

  • 13.

    Place a piece of parchment paper over the salmon and a baking tray on top of the parchment.

  • 14.

    Place large cans or bottles on top to press the salmon and allow it to cure for approximately 24 hours.

  • 15.

    When the salmon is cured (it has a firmer texture than does raw), rinse the excess cure off and slice the salmon using a sharp knife.

  • 16.

    Yoghurt Cheese:

  • 17.

    Place the cheese cloth in a colander so it lines the entire bowl.

  • 18.

    Place the colander over a bowl or plate to collect the liquid.

  • 19.

    Pour the yogurt into the cheese cloth and let drain for 8--12 hours.


Calories 227 kcal
Fat 3.4 grams
Sodium: 487 mg
Carbohydrates: 37.1 g
Fiber 3.9 grams
Protein 11.7 grams

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