Mackerel contains essential fatty acids that have beneficial effects on our cognitive function including concentration and memory. Also, a good source of protein along with the seeds, which we need for sustained energy levels, growth and repair. Even more important if you have been exercising, particular strength work.
Quinoa is a whole grain, providing fiber and protein (it provides all the essential amino acids) as well as iron, magnesium and B vitamins. The latter are essential for energy production and can also be found in sunflower seeds and avocado. Both of these foods provide essential fatty acids as well.
Pumpkin seeds are a good source of vegetarian protein but also high in zinc which is a critical co-factor for energy production.
Mango provides carbohydrate which is the body’s preferred energy source as well as a hit of vitamin C and B6. B6 is key for maintaining brain function and vitamin C is not only a powerful antioxidant but required in higher quantities at times of stress.
SERVINGS: 2
INGREDIENTS:
120g of uncooked quinoa
(360ml of water is needed)
1x smoked/unsmoked mackerel fillet per person*
1 x avocado (cut into cubes)
1 x red chilli (deseeded, finely cut)
1 x mango (cut into cubes)
2 x cup of fresh spinach/any salad leaves
2 x spring onion (finely chopped)
2 x small handful of pumpkin seeds / sunflower seeds (lightly toasted)
2 x small handful of fresh mint (roughly chopped)
2 x small handful of coriander (roughly chopped)
Dressing:
1 x lime, the zest and juice
4 tablespoons of tamari (or soya sauce)
INSTRUCTIONS:
Measure the water for the quinoa and pour it into a saucepan, rinse the quinoa in a finely meshed sieve and put it into the cold water.
Bring the water to a boil and then reduce the heat to a simmer and cover. Cook the quinoa until all the water is absorbed (approx. 20 min). Turn out the heat, keep the lid on the pan and let the quinoa sit.
Prepare all the ingredients as above and add to a mixing bowl, mix it up and add the quinoa when it is ready. The quinoa can be hot or cold, if it is added when hot it may wilt the other ingredients but that is fine, it’s down to personal preference.
The dressing doesn’t necessarily need to be made separately; you can add the ingredients straight to the quinoa for ease.
*prawns or chicken could work instead of mackerel. For vegetarian / vegan option
Use feta cheese or tofu (smoked might be a nice option).
#Salad #HealthyEating #lunch #healthyfats #fiber #immunesupport #eattherainbow
