A Cozy, Nourishing Meal That Loves You Back
This vibrant bowl is inspired by the Mediterranean way of eating—rich in healthy fats, fiber, and
antioxidants that support heart health, mental clarity, and steady energy. It’s simple, satisfying, and deeply nourishing.Why This Recipe Supports Wellness
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Olive oil & walnuts → support heart health and brain function
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Salmon → rich in omega-3s for memory and mood
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Leafy greens & veggies → antioxidants for mental clarity
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Quinoa → steady energy without blood sugar spikes
Ingredients (Serves 2)
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2 salmon fillets (wild-caught if possible) “A quality extra-virgin olive oil makes a noticeable difference in both flavor and nutrition.”
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1 cup cooked quinoa
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2 cups fresh spinach or mixed greens
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½ cup cherry tomatoes, halved
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¼ cup cucumber, sliced
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2 tablespoons extra-virgin olive oil
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1 tablespoon lemon juice
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1 teaspoon garlic powder
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½ teaspoon smoked paprika
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Salt and pepper to taste
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2 tablespoons chopped walnuts
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Optional: feta cheese or avocado slices
Ingredient Notes (Optional, Helpful Swaps)
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Salmon: If you don’t have access to fresh fish, high-quality wild-caught frozen salmon fillets work just as well and are often more affordable. Look for options with no added fillers or preservatives.
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Extra-Virgin Olive Oil: A cold-pressed extra-virgin olive oil with a mild, peppery finish adds both flavor and heart-healthy fats. This is one ingredient where quality really does make a difference.
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Quinoa: Organic white or tri-color quinoa cooks up light and fluffy and has a neutral flavor that pairs well with savory dishes like this.
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Walnuts: Raw, unsalted walnuts are ideal here—they provide omega-3 fats that support both heart and brain health without unnecessary sodium.
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Garlic Powder & Spices: Using single-ingredient spices (no anti-caking agents or fillers) keeps the flavors clean and supports a more whole-food approach to wellness.
Instructions
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Prepare the Salmon
Season salmon with garlic powder, smoked paprika, salt, and pepper.
Cook in a skillet with 1 tablespoon olive oil over medium heat for 3–4 minutes per side, until flaky. -
Build the Base
Divide warm quinoa between two bowls. Top with spinach, tomatoes, and cucumber. -
Assemble the Bowl
Add salmon on top. Sprinkle with walnuts and optional feta or avocado. -
Finish with Flavor
Drizzle with remaining olive oil and lemon juice. Toss gently or enjoy layered.
Wellness Tip
Eating healthy doesn’t mean eating less—it means eating smarter. Meals like this help reduce inflammation, support focus, and keep your heart strong without sacrificing comfort or taste.
Perfect For
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Brain fog days
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Heart-healthy meal planning
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Calm, cozy evenings
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Anyone over 40 focusing on long-term wellness
Suggested Reading Fuel Your Body- Low calorie , High Fiber
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