Healthy Aging Meal

This bowl is filled with ingredients high in antioxidants, vitamins, and healthy fats that support brain health, skin elasticity, and heart health, all while being easy to digest and delicious.

Ingredients

Base:

• 1 cup cooked farro or quinoa (fibre, B vitamins, and minerals)

Antioxidant-Rich Vegetables:

• 1/2 cup cherry tomatoes, halved (lycopene and vitamin C)

• 1/2 cup steamed broccoli florets (sulforaphane, vitamin C)

• 1/2 cup roasted sweet potato, cubed (beta-carotene, fibre)

• 1/4 cup red bell pepper chopped (high in vitamin C)

Leafy Greens:

• 1 cup mixed greens (spinach, arugula, or kale for folate, magnesium, and vitamins A, C, and K)

Healthy Fats:

• 1/4 avocado, sliced (healthy fats)

• 1 tablespoon walnuts or almonds (omega-3s, vitamin E, and antioxidants)

Protein Choice:

Option 1: Animal Protein

• 1 portion (85-115 grams) of grilled salmon (omega-3 fatty acids, high-quality protein, vitamin D)

Option 2: Plant-Based Protein

• 1/2 cup cooked lentils or chickpeas (fibre, protein, iron, and folate)

Dressing:

• 2 tablespoons extra virgin olive oil (polyphenols and healthy fats)

• 1 tablespoon balsamic vinegar or lemon juice (antioxidant, aids digestion)

• 1/2 teaspoon turmeric powder (anti-inflammatory)

• Pinch of black pepper (enhances turmeric absorption)

• Pinch of sea salt, Celtic salt, Himalayan, Guerande (no table salt)

Instructions

1. Prepare the Base: Start with a layer of cooked farro or quinoa in a large bowl.

2. Add Antioxidant-Rich Vegetables: Arrange cherry tomatoes, steamed broccoli, roasted sweet potato, and red bell pepper over the base.

3. Add Leafy Greens: Layer the mixed greens to provide a nutritious, colourful foundation.

4. Top with Healthy Fats: Add sliced avocado and sprinkle walnuts or almonds on top.

5. Add Protein: Place grilled salmon (for animal protein) or cooked lentils/hemp seeds (for plant-based protein) on one side of the bowl.

6. Make the Dressing: In a small bowl, whisk together olive oil, balsamic vinegar or lemon juice, turmeric, and black pepper. Drizzle over the bowl.

7. Serve and Enjoy: Mix gently or enjoy each section individually for a variety of flavours and textures.