Monday, March 28, 2016

Greens and Grains Salad - Meatless Monday Recipe

What you eat has an effect on every part of your body - including your brain.

That's probably something you don't think about (bit of a joke ;-)

Its true.

The nutrients you eat turn into energy that your brain needs to do its finest work.

If you find yourself feeling forgetful, foggy or down it could very well be something you ate...or didn't eat.

Some of the best plant based foods for your brain are:
  • olive oil
  • high fibre whole grains
  • blueberries
  • flax & pumpkin seeds
  • beans
  • leafy greens
  • walnuts
  • avocados
Working these foods into your daily diet will keep your brain healthy and happy.

Today's MM recipe contains four of those "best brain" foods - quinoa, black beans, olive oil and arugula.

The beans and greens provide a double dose of folate which has been shown to slow the effects of brain aging and may help ward off depression.

The quinoa is a whole grain with a low glycemic index - meaning it provides your bloodstream with slowly released glucose giving your brain consistent energy to keep you mentally alert throughout the day.

The antioxidant vitamin E in olive oil helps protect nerve cells.

"The mind and body are not separate. What affects one, affects the other"


Greens and Grains Salad

1 cup quinoa cooked and at room temperature
1/2 cup quinoa uncooked, rinsed and drained
1 can black beans, rinsed and drained
6 cups packed arugula
1/4 cup olive oil
1 clove garlic, minced
1 tsp dried parsley
juice of one fresh lemon
1/2 tsp lemon zest
1 tsp maple syrup

In a medium frying pan, cook the 1/2 cup of uncooked quinoa on medium low heat for 7-10 minutes, stirring with a whisk until it is lightly toasted and aromatic. Remove from heat and set aside.

In a medium bowl whisk together the olive oil, garlic, parsley, lemon juice, lemon zest and maple syrup. Add fresh ground sea salt and pepper to taste.

Combine the cooked quinoa and black beans and mix with the dressing you made in the previous step. Add in the arugula and toss lightly. Sprinkle on the toasted quinoa.

Love this healthy recipe? 
Want vegan recipes delivered to your inbox? 

No comments:

Post a Comment