Nutrient Dense Bowl Recipe
My lunchtime salad is key lately
Here is my daily multivitamin lunch salad formula for getting at least one meal a day that is good for my body. Let's eat for nutrition at least once per day, shall we?!? It’ll make the cookies later taste so much better, I swear it. This little beast of a salad bowl has me feeling good lately. Is this the reason my last dance with a head cold was shorter duration? Who knows. I like to think so.
Nutrient Dense Lunch Bowl Recipe
🌱 Green things are the most nutrients dense foods on earth. They are rich in fiber, antioxidants, potassium, folate, and calcium. I like to eat them cooked in winter, raw in the spring or summer. This winter I’ve been doing steamed kale on some raw arugula.
♥️ Beets are really good for the liver and digestion. Especially raw. Careful not too much if you are carb sensitive. Here is an article from Life Spa Ayurveda that reminded me of the many benefits of beets. I have especially found them helpful in healing my digestion since my small bowel obstruction surgery in early 2022.
🎃 Pumpkin seeds for magnesium, selenium and healthy fats. All of which are helpful for migraine and perimenopause.
🥬 Raw sauerkraut for microbiome and digestion. I get mine in a big jar from Costco and try to eat a good serving once per day. If I don’t have time for the full bowl recipe included here, I oftentimes eat a small bowl of kraut topped with diced avocado, pumpkin seeds, and everything but the bagel seasoning. It’s helpful for blood sugar to start all meals with a veggie appetizer too.
🧀 Feta cheese for protein and for my cheese loving soul. I am taking a break from cow’s milk dairy, wheat, and gluten to help with my hormones and migraines so this is my cheese gift to myself amongst the healthy. I make sure I get feta made with goat or sheep’s milk.
🍗 Protein is critical for me for satiety, migraine, and perimenopause. After ten + years as a vegetarian and vegan, I have found it’s better for me to get more protein and eat some poultry each meal over cow’s milk dairy. I prefer chicken or ground turkey but often use protein leftovers and today I had tofu on hand. Sometimes I just dump a can of tuna on my bowl.
👗Dressing because let's not be crazy. I’m trying to be healthy but lets not take all the joy out of eating. A salad without dressing to me is just too far.
I don’t measure this bowl, I just start with a healthy serving of greens and go from there based on my hunger and mood.
Conclusion
If I eat this at lunch and dinner goes ↔️ as it often does with little, hungry people, I'm less stressed about it. I'm less hungry myself and I can just do what needs to be done without my inner hangry beast roaring at me. Sometimes I even skip dinner or just eat something small with the kids at the dinner table. I would love to hear anything you would add or change for your version.
