February 20, 2018

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Brain Boosting EFA Salad

February 20, 2018

 

Grilled salmon with a crispy layer on the outside, creamy avocado, zesty cherry tomatoes and warm quinoa...

If you are looking for something filling to have for lunch or a quick dinner before transitioning into hustle mode, this is the dish for you.

 

This hearty meal is packed with brain-boosting nutrients. According to UltraWellness Centre founder Dr. Mark Hyman, our brain is made up of 60% essential fatty acids (EFA) -a type of fat that we have to acquire from our diet, and most of us don’t get enough. Salmon, flax, walnuts are great foods to add to your meals to boost your EFA intake. In addition, healthy fats from avocado will fuel your productivity and keep you full without triggering the need for a post-meal nap.

 

Here's the easy recipe. You will be set for the next couple days. If you want to keep the vegetables crisp, keep them in a separate container and add right before you are ready to have them.

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Here's the easy recipe. Plus, I recommend preparing a batch so you have ready-made meals for a couple days.

Serves 4

Prep Time: 20 min

Cook Time: 20 min

Total Time: 40 min

 

Ingredients

 

  • 8 oz salmon fillet

  • 1 avocado, cubed

  • 1 cup quinoa

  • 3 cups water

  • 2 cups cherry tomatoes, rinsed

  • 1 English cucumber, diced

  • 1/4 cup red onion, thinly sliced

  • 2 green onions, thinly sliced

  • 1/4 cup hemp hearts

  • juice of 1 lemon

  • 1 tsp coconut oil

  • 1/2 tsp onion powder

  • 1/2 tsp garlic powder

  • salt

  • pepper

Directions

 

  1. Preheat the oven to 400F and line a baking sheet with some parchment paper

  2. Rub the salmon with coconut oil, onion powder, garlic powder, salt, and pepper. Drizzle about a teaspoon of lemon juice. Place the salmon on the baking sheet.

  3. Cook the quinoa: Rinse the quinoa under cold water in a fine strainer, rub the quinoa gently to remove saponins which cause a bitter taste. In a large pot, combine the quinoa with water. Simmer for about 15-20min (I find cooking time is dependent on the amount of quinoa you use). Keep a close eye. If your quinoa is not translucent yet when the water is all gone, simply add a bit more water to prevent sticking (this is because the heat is on slightly too high). 

  4. Turn off the heat and set the quinoa aside to rest.

  5. While the quinoa is cooking, bake the salmon for 15-20min until it's slightly crispy on the outside and you can flake easily with a fork.

  6. Assemble the salad: Transfer the fillet to a large mixing bowl and break into bite-sized pieces, add the quinoa, hemp hearts, the vegetables, salt, pepper and lemon juice and fold gently until everything is well combined.

     

 

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