After a number of weeks of delicious, foodie indulgence, I needed a really nutritious, fast and easy go-to meal and came up with the all around super-foodie one-dish idea for lunch. I work from home but this one is easily portable to munch at your desk at the office.
This is one of my “booke” dishes because you add, substitute whatever you want, as long as the nutritional value is high. Otherwise, you are leaving the “super food” category for a regular ol’ salad.
Super Food Salad
1 cup coarsely chopped green cabbage (or red cabbage, kale, Brussels sprouts leaves, etc.)
½ avocado, diced
½ t chai seeds (or pumpkin seeds, sesame seeds, etc.)
* add ¼ C sliced radishes, bell peppers, cucumber, carrots, green onions, etc. if you choose
juice of ½ lemon
2 T flaxseed oil
Sea salt & pepper, to taste
Toss well, then add ½ cup low fat cottage cheese and toss again.
Top with 1/3 cup of organic roasted chicken and a dash of cayenne pepper (substitute chicken for tuna, roast beef or pork, edamame or seasoned tofu, etc.)
The key to this lunch is the “brassicas” base, which is the cabbage or other alternatives mentioned. It is chalk full of phytochemicals that flight inflammation and promote good digestion. Avocado is considered one of the “healthiest foods in the world” and a great source of carotenoid antioxidants. Plus it offers a good texture-taste combination with the cabbage.
Chia seeds are rich in Omega 3’s and known to help regulate blood pressure. Lemon is a highly alkaline fruit, which is important to add to our generally, highly acidic, North American diet, and just makes the dressing taste fresh and bright. Combined with flaxseed oil, rich in Omega-3’s and Omega-6 fatty acids, it’s nutrition heaven.
Cottage cheese is most easily digested, even for those with lactose intolerance, and has lower fat and caloric value than other cheeses. It is amazingly rich in amino acids, calcium, Vitamin A and phosphorus. And, if that’s not enough, it is a complete protein and known to help reduce risks associated with diabetes … plus, the creaminess adds a nice dimension to the salad.
You could stop here and have a super nutritious lunch. Add some more good protein and your hunger is well satisfied until dinner rolls around.
I am a bit hooked on this right now and having fun playing with various add-in’s to see where it takes the flavor of this dish. Also, variety is the spice of life, right?
Super foods never tasted so yummy!
Eat well. Be happy.
Plynn
Plynn Gutman 