pepper until well combined.
‣ Pour the dressing over the salad and toss to coat.
‣ Chill in the refrigerator for at least 30 minutes before serving.
Enjoy your colorful and healthy rainbow salad!
• Choose whole grains:
Whole grains are a good source of fibre, vitamins, and minerals. Choose whole grain bread, pasta, rice, and cereals to increase your intake of these nutrient-dense foods.
Here's a recipe for a whole grain salad:
Ingredients:
✓ 1 cup quinoa
✓ 1 cup cooked farro
✓ 1 cup cooked brown rice
✓ 1 red onion, diced
✓ 1 red bell pepper, diced
✓ 1 yellow bell pepper, diced
✓ 1 bunch of kale, stems removed and leaves chopped
✓ 1/2 cup chopped fresh parsley
✓ 1/2 cup chopped fresh mint
✓ 1/2 cup chopped walnuts
✓ 1/2 cup crumbled feta cheese
✓ 1/4 cup olive oil
✓ 1/4 cup red wine vinegar
✓ Salt and pepper to taste
Instructions:
‣ Cook the quinoa according to package instructions and let it cool.
‣ In a large mixing bowl, combine the cooked farro, cooked brown rice, red onion, red bell pepper, and yellow bell pepper.
‣ In a separate bowl, mix together the olive oil, red wine vinegar, salt, and pepper to make the dressing.
‣ Add the chopped kale, parsley, mint, and walnuts to the mixing bowl with the grains and vegetables.
‣ Pour the dressing over the salad and toss well to combine.
‣ Top the salad with crumbled feta cheese and serve.
Enjoy this nutritious and flavorful whole grain salad as a side dish or a light meal!
• Include lean protein sources:
Lean protein sources such as chicken, fish, tofu, beans, and legumes provide important amino acids that are essential for building and repairing tissues in the body.
Here's a recipe for grilled chicken with a citrus marinade:
Ingredients:
✓ 4 boneless, skinless chicken breasts
✓ 1/4 cup olive oil
✓ 1/4 cup fresh orange juice
✓ 1/4 cup fresh lemon juice
✓ 2 cloves garlic, minced
✓ 1 teaspoon salt
✓ 1/2 teaspoon black pepper
Instructions:
‣ In a large bowl, whisk together the olive oil, orange juice, lemon juice, garlic, salt, and pepper.
‣ Add the chicken breasts to the bowl and toss to coat in the marinade. Cover and refrigerate for at least 30 minutes or up to 4 hours.
‣ Preheat the grill to medium-high heat.
‣ Remove the chicken from the marinade and discard the remaining marinade.
‣ Grill the chicken for 6-8 minutes per side, or until cooked through.
‣ Let the chicken rest for a few minutes before slicing and serving.
Optional: serve with a side of roasted vegetables or a salad for a balanced meal.
Here is a recipe for a vegetarian chickpea and spinach curry that is rich in protein:
Ingredients:
✓ 1 can of chickpeas, drained and rinsed
✓ 1 onion, chopped
✓ 2 cloves garlic, minced
✓ 1 tsp ginger, minced
✓ 1 tsp ground cumin
✓ 1 tsp ground coriander
✓ 1/2 tsp turmeric
✓ 1/2 tsp smoked paprika
✓ 1/4 tsp cayenne pepper
✓ 1 can diced tomatoes
✓ 1/2 cup water
✓ 1 tbsp olive oil
✓ 4 cups fresh spinach, chopped
✓ Salt and pepper, to taste
✓ Cooked rice or naan bread, for serving
Instructions:
‣ In a large pot, heat the olive oil over medium heat. Add the onion and cook until translucent, about 5 minutes.
‣ Add the garlic, ginger, cumin, coriander, turmeric, smoked paprika, and cayenne pepper. Cook for 1-2 minutes, stirring constantly, until fragrant.
‣ Add the chickpeas, diced tomatoes, and water to the pot. Bring to a simmer and cook for 10-15 minutes, until the sauce has thickened and the chickpeas are heated through.
‣ Add the chopped spinach and stir until wilted, about 2-3 minutes. Season with salt and pepper, to taste.
‣ Serve the curry over cooked rice or with naan bread, if desired.
This recipe provides a good source of protein from the chickpeas and can be easily adapted to include other vegetarian protein sources such as tofu or lentils.
• Incorporate healthy fats:
Healthy fats such as those found in avocados, nuts, seeds, and fatty fish are important for brain function and reducing inflammation in the body.
Here's a recipe for a tasty lunch that incorporates healthy fats:
"Avocado Toast with Smoked Salmon and Egg"
Ingredients:
✓ 2 slices whole grain bread
✓ 1 ripe avocado
✓ 1 lemon, juiced
✓ Salt and pepper to taste
✓ 2 oz smoked salmon
✓ 1 large egg
✓ 1 tbsp olive oil
✓ Red pepper flakes (optional)
Instructions:
‣ Toast the bread slices in a toaster or on a grill until crispy.
‣ Cut the avocado in half and remove the pit. Scoop out the avocado flesh into a small bowl and mash it with a fork. Add lemon juice, salt, and pepper to taste.
‣ Spread the avocado mixture evenly onto the toasted bread slices.
‣ Top each slice of bread with smoked salmon.
‣ Heat the olive oil in a non-stick pan over medium heat. Crack the egg into the pan and cook to your liking (sunny-side up or over-easy).
‣ Place the cooked egg on top of the smoked salmon.
‣ Sprinkle red pepper flakes over the top (optional).
Serve and enjoy your healthy and delicious avocado toast with smoked salmon and egg!
By incorporating a variety of nutrient-dense foods into your diet, you can nourish your body and support optimal physical health.
Limit processed and high-fat foods is a right way to physical health: While it's okay to indulge in your favourite treats occasionally, it's important to avoid consuming too much processed and high-fat foods, which can be high in calories and low in nutrients.
Limiting