Quinoa and Roasted Sweet Potato Jar Salad
This recipe is rich in compounds important to optimal health:⠀⠀
✅ red bell pepper > vitamin C⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅ quinoa > plant-based protein, fiber, folate, iron⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅ spinach > folate, iron, calcium, magnesium⠀⠀⠀⠀⠀⠀⠀⠀
In the delicate ballet of hormonal balance within the human body, the roles played by essential nutrients such as folate, iron, calcium, and magnesium are nothing short of virtuoso performances. Picture folate as the meticulous choreographer, orchestrating the intricate dance of neurotransmitters and hormones crucial for mood regulation. This B-vitamin, found in leafy greens and legumes, contributes significantly to the synthesis of serotonin and dopamine, the dynamic duo responsible for emotional equilibrium. Now, enter iron, the steadfast anchor in this symphony, ensuring a harmonious flow of oxygen to the endocrine glands. Present in red meat and leafy vegetables, iron is indispensable for the production of thyroid hormones that govern metabolism. Calcium, the luminary, takes center stage by promoting the secretion of insulin and helping regulate the parathyroid hormone, fostering equilibrium in blood sugar levels. Lastly, magnesium, the calming conductor, soothes the hormonal crescendo by facilitating the conversion of vitamin D into its active form, thereby influencing the delicate dance of sex hormones. Together, these nutrients form an enchanting ensemble, weaving a tapestry of hormonal balance that orchestrates the symphony of well-being within our bodies.
Ingredients
[serves 4]
Layered Salad
👉 1 1/2 cups quinoa cooked
👉 cooked 2 cups sweet potato
👉 cubed and roasted 1 red bell pepper
👉 sliced 1 red onion
👉 diced 2 cups black beans rinsed and drained
👉 1/3 cup pumpkin seeds
👉 8 cups baby spinach (could also substitute arugula or swiss chard)⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Prep
1. Cook quinoa according to directions. You can also purchase frozen,
pre-cooked quinoa and defrost.
2. Prepare ingredients according to directions. You can use any preroasted vegetable in place of the sweet potato.⠀⠀⠀
Make
➡️ Add dressing to the bottom of jars.
➡️ Divide the dressing evenly among 4 mason jars. Layer with sliced red bell pepper, diced red onion, cooked quinoa, roasted sweet potatoes, black beans, toasted pumpkin seeds, and top with baby spinach.
➡️ Seal the jars and refrigerate until ready to serve. Invert into a serving bowl - toss and enjoy!⠀⠀⠀⠀
Dressing
👉 1/2 cup olive oil
👉 4 balsamic vinegar
👉 2 tsp dijon mustard
👉 2 tsp maple syrup
👉 1/4 tsp salt and pepper to taste
Make
➡️ Whisk together olive oil, balsamic vinegar, Dijon mustard, maple syrup, salt, and pepper.
➡️ If using a large jar you can whisk in the bottom of the jar - if making individual servings, whisk in a separate bowl and add equally among serving jars.
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