RECIPES

Recipe: Refuelling Grain Salad

by
Danica Trapara, Care Manager
Care Manager
May 22, 2017

This recipe is a super simple lunch salad that’s perfect for home and easy to pack for work any day for a quick, on-the-go meal that’s both delicious and healthy.

Quinoa, when paired with fresh greens and tasty toppings can make a nourishing meal that’s ready in minutes. This plant-based protein  has a neutral, versatile flavor that works well with a wide variety of combinations and salad dressings.

We included a similar recipe in our 5 Day Clear Mind and Body Reset , as it’s packed with essential nutrients, healthy fats and fiber . These food groups, if consumed regularly will aid in improving your gut health . In addition to being healthy, this meal is guaranteed to keep you energized and feeling light.

Want to learn about the science that makes this a well balanced meal? Read on.

Plant-Based Protein

1/2 cup cooked quinoa contains 7-9g of plant-based protein and contains all nine essential amino acids, making it one of the most protein-rich foods you can eat. It’s also a gluten -free grain, technically a seed, and it makes a great alternative to rice in most dishes. This supergrain is also high in magnesium , which is known to helps relax blood vessels, reduce Type 2 diabetes by promoting healthy blood sugar control, regulate body temperature and aid in detoxification.

Digestion-Friendly

Quinoa contains almost twice as much fiber as most other grains, and along with the artichokes, spinach, and avocado, which are also high in fiber, this salad will help keep your digestion working properly and running smoothly. Healthy digestion is critical for helping you absorb nutrients from food and effectively removing toxins from the body through the colon. Without enough fiber, toxins may pile up, causing constipation and the reabsorption of toxins.

Healthy Fats

We need adequate fat to support metabolism, cell signalling, the health of various body tissues, immunity, hormone production, and the absorption of many nutrients (such as vitamins A and D). While the ideal amount of fat varies for each individual , most people should be getting at least 20-25% of their daily macronutrients from a variety of high-quality fats. The avocado, sunflower seeds, and olive oil are all great sources of healthy fats which help make it easier for you to reach this goal and will keep you feeling full between meals.

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Refuelling Grain Salad Recipe

Ingredients

  • 1/2 cup cooked quinoa

  • 1/2 cup fresh spinach

  • 1/2 sliced avocado

  • handful chopped red onion

  • handful chopped artichoke (from a jar)

  • 1 tbs. organic sunflower seeds

For dressing:

  • 1 tbs. extra virgin olive oil

  • 1 tbs. lemon juice

  • pink sea salt + pepper

Instructions

Add everything to a bowl, or a mason jar for an on-the-go option. Drizzle dressing over when you’re ready to eat. Dig in!

Pro Tip: You can cook a larger amount of quinoa and prepare ingredients for a few day’s worth of meals.

by
Danica Trapara, Care Manager
Care Manager
Read full bio
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