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Monday Meal Idea: Summer Salad

Megan West, B.A. Article by: Megan West, B.A.
Date: Jun 19, 2015 · Posted in: Superfoods, Nutrition, Vegan, Healthy Fats, Fibre, Omega 3, Recipe
Monday Meal Idea: Summer Salad


Last week we were all about a fermented, high-protein breakfast (click here for a refresher), but this week we're moving on to lunch! Through the warm summer months there's really nothing better than the perfect salad. Am I right? When filled with healthy fats, fibre, and protein, salads can be just as nutritious as other more seemingly hearty meals. Easy to pack-and-go, they're a great option for eating outside on your lunch break or in the park during a weekend of fun! The below option is a savory-meets-sweet contrast of garlic, berries, quinoa and more! It takes about 20 minutes to prepare, meaning you need not spend hours in a hot kitchen and can get on with your summer of fun. I like to use an approximation of the the below ratios of each ingredient which leave enough for leftovers. However, feel free to mix and match the amounts to meet your own needs.

Super-food Salad: 


  • 2 cups (or more) mixed greens
  • A few handfuls of Kale
  • Handful of sliced Brussels Sprouts
  • 4 Cloves of garlic
  • 1 Cup cooked quinoa 
  • 1 Cup kidney beans
  • 1 Cup sliced cherry tomatoes
  • 5 Mushrooms
  • 1 Red bell pepper, chopped
  • 1/2 Avacado, sliced
  • Handful of fresh or dried berries
  • Sprinkling of Chia, Flax, & Hemp Seeds

Directions:

Cook quinoa as per the directions on the label. Roast Brussels spouts for 20 minutes at 400° F. Drizzle the Brussels sprouts with with Camelina Oil, which has the highest smoke point of  475° F! It's also rich in Vitamin E, which is a cancer fighting antioxidant and helps lower blood pressure and reduce the risk of heart disease. The Roasted Garlic and Chili flavor gives a rich flavor making it a great option for recipes like this and various types of stir fry. Add Kale and sliced Garlic at the 15 minute mark (make sure they have sufficient oil) and sprinkle a bit of sea salt and pepper. 

Salad Dressing: Mix Argan oil, balsamic vinegar, pepper & sea salt to taste. You can even had some powdered garlic and mustard powder for an extra kick! In case you aren't familiar, Argan oil is low in cholesterol and helps to promote better liver function and digestion. It's rich in essential fatty acids, contains Omega 3, 6, and 9 and has a great nutty flavor of roasted almond and hazelnut. It's seriously a must try!

Mix 1/4 cup of the cooked quinoa, the roasted vegetables and mixed greens together. Top with the raw ingredients, add dressing, and mix together! Add sliced avocado on top for one final piece of glory. 

Full of protein and fibre thanks to the quinoa and with a great dose of healthy omega 3, 6, and 9 fatty acids thanks to the oils and the trifecta of hemp, flax, and chia. This salad is a superfood-filled, hearth-healthy powerhouse! Add in the nutrient dense vegetables and antioxidant-filled berries and needless to say, you'll feel more than satisfied after trying this!