This nutrient-packed grain salad offers a delicious and satisfying meal, perfect for busy days or on-the-go lunches. Featuring a delightful blend of quinoa and lentils, it provides a pleasing balance of textures and flavors. For a vegan-friendly option, simply omit the salmon and add your favorite nuts, like pine nuts, for an extra crunch. While the vibrant salad dressing adds a burst of freshness, a simple vinaigrette would also complement this dish beautifully. See below for how you can track this meal with your MIND diet points, one of the many tools provided in the “Official MIND Diet” book.
The smoked salmon in this dish serves as a convenient protein source rich in vitamin D and omega-3 fatty acids DHA and EPA. The medley of vegetables offers a generous serving of kaempferol, quercetin, lutein, and zeaxanthin, great for eye and brain health. Olive oil in this simple yet flavorful dressing provides polyphenols, adding extra antioxidant benefits to this nutritious salad.
Using a fine mesh strainer, rinse quinoa well under cold water for about 2 minutes.
Using a medium pot, combine quinoa and 2 cups water or stock.
Bring to a boil. Reduce to a simmer and cover. Cook for 10minutes, or until quinoa is plump and tender. Remove from heat and let sit for 5 minutes to let steam, then fluff with a fork.
Using a fine mesh strainer, rinse lentils under cold water for at least 2 minutes. Discard any rocks or pebbles that may be present.
Using a medium pot over medium high heat, combine the lentils, 4 cups water and salt. Bring to a boil. Reduce to a simmer and let cook uncovered for 15-20 minutes until lentils are cooked through and slightly tender. Strain any excess water.
In a large bowl mix together the quinoa and lentils.
To the bowl layer on the cucumber, tomatoes, olives, salmon and chopped parsley.
Whisk the olive oil, lemon juice, apple cider vinegar, maple syrup and salt.
Pour dressing over salad and mix to combine.
Recipe Note
Created by Laura Morris CPT and Jennifer Ventrelle RD
Laura Morris, a multifaceted professional chef, certified nutrition consultant, and personal trainer, along with Jennifer Ventrelle, a registered dietitian and Assistant Professor at Rush University, are the co-authors behind the recently published book ‘The Official MIND Diet’ – a comprehensive “instruction manual” on how to seamlessly integrate the MIND diet into our everyday lives. This recipe is just one of the 60+ culinary delights featured in their new book, accompanied by meal tricks and tips to incorporate more brain-healthy foods. These delicious dishes and tools they created not only aid in reducing the risk of Alzheimer's but also support weight loss goals.
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