Stress-Reducing Superfood Salad

Servings: 2
Prep Time: 15 minutes
Cook Time: 5 minutes

Ingredients:

• 4 cups leafy greens (mix of spinach, kale, or Swiss chard)

• 1 avocado, sliced

• ½ cup cooked quinoa (optional for added protein)

• ¼ cup blueberries

• ¼ cup almonds or walnuts, chopped

• 2 tbsp sunflower seeds

• 1 tbsp chia seeds (optional)

• ½ small cucumber, thinly sliced

• ¼ red onion, thinly sliced

• ¼ cup crumbled feta or goat cheese (optional)

• 2 tbsp olive oil (rich in healthy fats)

• 1 tbsp lemon juice

• 1 tsp honey

• 1 tsp Dijon mustard

• Salt and pepper to taste

Instructions:

1. Prepare the greens: In a large bowl, add your leafy greens (spinach, kale, or Swiss chard). If using kale, massage it gently with your hands for 1-2 minutes to make it more tender.

2. Cook the quinoa (optional): If you’re using quinoa, cook it according to package instructions and let it cool before adding to the salad.

3. Prepare the dressing: In a small bowl, whisk together the olive oil, lemon juice, honey, Dijon mustard, salt, and pepper.

4. Assemble the salad: Add the avocado slices, blueberries, cucumber, red onion, cooked quinoa, and leafy greens to the bowl. Toss gently to combine.

5. Top the salad: Sprinkle the almonds or walnuts, sunflower seeds, and chia seeds (if using) on top. If you like, add a crumble of feta or goat cheese for extra creaminess.

6. Drizzle the dressing: Pour the dressing over the salad and toss again to coat all the ingredients evenly.

7. Serve: Divide the salad into two bowls and enjoy immediately as a stress-reducing lunch or dinner.

Why This Salad is Great for Reducing Stress:

• Leafy greens like spinach and kale are rich in magnesium, which helps regulate the body’s stress response.

• Avocado is full of B vitamins and healthy fats that support brain function and reduce anxiety.

• Blueberries contain antioxidants that combat stress and support cognitive health.

• Nuts and seeds (like almonds, walnuts, and sunflower seeds) are packed with omega-3 fatty acids and magnesium, both of which help calm the nervous system.

• Olive oil is a healthy fat that promotes brain health and has anti-inflammatory properties.

• Quinoa is a complex carbohydrate that helps boost serotonin production, promoting a sense of well-being.

This salad is a light yet filling meal, perfect for lunch or dinner. It’s packed with stress-reducing superfoods and can easily be adapted to your taste preferences.