In our paced world it’s often easy to forget the significance of taking care of both our mental and physical well being. Stress, anxiety and other mental health issues can have an impact, on our health. However it’s interesting to note that specific foods can play a role in supporting a mind. In this blog post we’ll delve into a recipe for a mood enhancing quinoa salad filled with ingredients known for their effects on mental health.
The Magic of Ingredients
- Quinoa – This age old grain not provides protein and Also contains crucial amino acids such as trypto- phan, which aid in the production of serotonin – the neurotransmitter responsible for feelings of happiness.
- Leafy Greens – Whether its spinach, kale or other leafy greens they are rich, in folate – a B vitamin associated with mood
- Avocado – Packed with fats and potassium avocados can contribute to reducing blood pressure levels and alleviating stress.
- Blueberries – Despite their size blueberries are powerhouses loaded with antioxidants that combat oxidative stress and brain inflammation – potentially lowering the risk of depression and cognitive decline.
- Almonds – known to be a source of magnesium which can help in balancing cortisol levels the stress hormone and support brain function.
- Chickpeas – rich, in folate, magnesium and protein are beneficial for stabilizing mood and maintaining energy levels throughout day.
- Olive oil – with its content of monounsaturated fats and antioxidants has been linked to reducing the risk of depression and enhancing
RECIPE: Quinoa Salad for a Brighter Day Ingredients:
Ingredients:
- 1 cup quinoa (rinsed)
- 2 cups water or vegetable broth
- 2 cups baby spinach leaves
- 1 cup chopped kale
- 1 diced avocado
- 1/2 cup blueberries
- 1/4 cup chopped almonds
- 1/2 cup cooked chickpeas
- 2 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- Salt and pepper to taste
Instructions:
Bring the water or vegetable broth to a boil in a medium saucepan. Add the quinoa then reduce heat to low.. Simmer, for 15 – 20 minutes until the quinoa is cooked through and liquid is absorbed. Remove from heat. Let it cool.
In a mixing bowl combine the quinoa with baby spinach, kale, avocado, blueberries, almonds and chickpeas. Mix the oil, lemon juice, salt and pepper in a bowl to create the dressing. Drizzle the dressing, over the quinoa salad. Gently mix it in. Taste it. Adjust the seasonings as needed by adding lemon juice or salt to suit your taste. Enjoy it away. Store it in the fridge for later. This salad can be savored on its own.
Omnivore: Pair with grilled chicken or fish as a side dish.
Remember that looking after your well being is just as crucial as caring for your health. By including nutrient packed foods like quinoa, leafy greens, avocado, blueberries, almonds, chickpeas and olive oil in your meals you can nurture both your body and mind holistically. This uplifting quinoa salad isn’t just tasty. Also filled with ingredients that promote a mood and overall wellness. Why not give it a go. Indulge, in a nourishing meal today? Your mind will appreciate it!
