SUPER GREEN SALAD WITH ROASTED VEGETABLES RECIPE
At Club Spirit we have hundreds of recipes which will keep your body and brain, happy and full of healthy antioxidants.
Here’s a delicious salad recipe we want to share with you today, the Super Green Salad with Roasted Vegetables. We're looking at two of the many delicious ingredients, Quinoa and Almonds and finding out what their health benefits are.
Quinoa’s popularity has grown massively over the last decade or so, with a higher demand for nutritious and gluten-free grain alternatives. Not only is quinoa nutrient-dense, but it may offer health benefits, too.
Quinoa's main health benefits are:
Higher fiber than many grains - Consuming more fiber-rich foods in your diet can help support gut health, body weight maintenance, and more.
Great source of protein - To make a plant-based, protein-rich meal in no time, combine quinoa with beans, tofu, and mixed vegetables.
High in vitamins and minerals - Quinoa is very high in minerals, but it also contains some anti-nutrients like saponins and phytic acid. Rinsing and soaking the quinoa prior to cooking, can reduce these anti-nutrient compounds.
There's so many wonderful ingredients in this salad, it was hard to choose... Almonds. They're highly nutritious, rich in healthy fats, antioxidants, vitamins and minerals.
Almonds main health benefits are:
Loaded with antioxidants - They help to protect against oxidative stress, which can damage molecules in your cells and contribute to inflammation and aging. The powerful antioxidants in almonds are largely concentrated in the brown layer of the skin. So blanched almonds (skin removed) are not the best choice from a health perspective.
Can assist with blood sugar control - Almonds are extremely high in magnesium, a mineral many people don’t get enough of. Magnesium is a mineral involved in more than 300 bodily processes, including blood sugar control.
High in Vitamin E - Almonds are one of the world’s best sources of vitamin E. Getting plenty of vitamin E from foods is linked to numerous health benefits and several studies have linked higher vitamin E intake with lower rates of heart disease, cancer and Alzheimer’s disease.
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We hope you learn something new and enjoy making this delicious salad. You can always adjust the recipe if you'd like to add or change some of the ingredients.
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Spirit love and nutrition,
Sara & Dr. Clare x
REFERENCES:
USDA, U.S. Department of Agriculture. Apr 2018. “Quinoa, cooked” Web. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
Akbar, Aelia. Shreenath, Aparna P. May 2022. “High Fiber Diet” Web. https://www.ncbi.nlm.nih.gov/books/NBK559033/
Garrido, I. et al. Mar 2008. “Polyphenols and antioxidant properties of almond skins: influence of industrial processing” National Library of Medicine. Web. https://pubmed.ncbi.nlm.nih.gov/18298714/
Ryan, M F. Jan 1991. “The role of magnesium in clinical biochemistry: an overview” National Library of Medicine. Web. https://pubmed.ncbi.nlm.nih.gov/2024929/
Stamfer, M J. et al. May 1993. “Vitamin E consumption and the risk of coronary disease in women” National Library of Medicine. Web. https://pubmed.ncbi.nlm.nih.gov/8479463/
Bostick, R M. et al. Sept 1993. “Reduced risk of colon cancer with high intake of vitamin E: the Iowa Women's Health Study” National Library of Medicine. Web. https://pubmed.ncbi.nlm.nih.gov/8364919/
Morris, Martha Clare. et al. Jul 2002. “Vitamin E and cognitive decline in older persons” National Library of Medicine. Web. https://pubmed.ncbi.nlm.nih.gov/12117360/