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Energy Series Part II: Brain Boosting Quinoa Salad

February 26, 2016

 

Today I’m sharing a simple and filling lunch idea with you. One of the biggest challenges of having a healthy lunch is the lack of time during lunch hour. There’s already so much on your plate, so skipping lunch might seem to be a way to get more done. In fact, a good lunch is key to set you up for an energized and productive afternoon. It will also prevent you from craving sugary snacks as the 3-4pm mark approaches. Yes, I’ve been there. No judgement.

 

A quick tip for you is making your lunch decision ahead of time. This study shows planners are more likely to resist temptations and eat more fruits and vegetables. Make some extras at dinner the night before and pack the food in a travel-friendly container is a great start, even just for a couple times a week. This will motivate you to have a balanced lunch.

 

This recipe is great as a side dish for dinner and it makes a great lunch. No re-heating required. It has lots of energizing nutrients that help to fuel your day.

 

Pomegranate

 

Punicalagin is an antioxidant found unique in pomegranates. This nutrient is clinically proven to lower cholesterol and reduce atherosclerotic plaque. Pomegranates are also rich in B vitamins that boost brain function and energy level.

 

Avocado

 

It’s a healthy source of fat, which include monounsaturated fatty acids, oleic acid and other plant sterols. These fatty acids have anti-inflammatory properties and are beneficial to cardiovascular health.

 

Studies have shown including healthy fats from avocado provide benefits to weight loss and blood sugar balance.

 

Quinoa

 

It’s a source of easy to digest, complete protein. This means it contains all the amino acids your body needs to build and repair.

 

Sweet & Savoury Tip:

 

Don’t let seeding pomegranate stop you from getting its amazing health benefits. Here is what I find the easiest way to seeds a pomegranate:

  • Remove the crown with a knife and cut the fruit in half

  • Immerse the fruit in a big bowl of water, and separate the seeds from membrane

  • The seeds will sink to the bottom and the membrane will float

  • Drain and rinse the seeds. Pat dry.

 

*Pomegranates are in season from September to February. You can substitute the pomegranate with berries if they are not in season at your location.

 

 

 

Pomegranate Quinoa Brain Booster Salad

 

Serves 8

 

Fuel your day with this simple and filling quinoa salad packed with brain-boosting ingredients!

 

Prep Time

20 min

Cook Time

20 min

Total Time

20 min

 

Ingredients

  • 1 bunch kale

  • 1 beet

  • 1 carrot

  • 1 pomegranate

  • 1 cup uncooked quinoa

  • 2 cups water (for cooking the quinoa)

  • 1 small crown of broccoli

  • 1 avocado

  • 1 tbsp avocado oil (or olive oil)

  • 1/2 tsp salt

  • 1tsp garlic powder

  • 1tsp onion powder

  • 2 tbsp lemon juice (juice of 1/2 medium lemon)

Instructions

  1. Cook quinoa according to package instruction.

  2. Wash the kale and spin dry. Remove the stems from the kale and tear the leaves into bite size pieces. Give the kale a good massage with your hands: add about 1 tbsp lemon juice, 1 teaspoon oil, 1/4 teaspoon salt and a pinch of the garlic and onion powder to the kale leaves and massage for 2 minutes until the leaves are tender.

  3. Wash the carrot and beet. Peel off the skin the shred them.

  4. Wash the broccoli and cut the crown into bite size pieces.

  5. Seed the pomegranate using the Sweet & Savoury Tip above.

  6. Assemble the salad by tossing all the vegetables together. Evenly mix in the spices.

  7. Add avocado before serve.

Notes

  • Massaging removes the bitter taste from raw kale and make the nutrients easily absorbed by the body.

Read more on my top energy-boosting tips

 

Looking a way to add more healthy ingredients into your life? Get your inspiration here and stay tuned for more recipes like this.

 

Book a free 15 min consultation to find out your one simple step towards better energy and health.

 

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