✓ 1/2 cup crumbled feta cheese
✓ 1/4 cup olive oil
✓ 1/4 cup red wine vinegar
✓ Salt and pepper to taste
Instructions:
‣ Cook the quinoa according to package instructions and let it cool.
‣ In a large mixing bowl, combine the cooked farro, cooked brown rice, red onion, red bell pepper, and yellow bell pepper.
‣ In a separate bowl, mix together the olive oil, red wine vinegar, salt, and pepper to make the dressing.
‣ Add the chopped kale, parsley, mint, and walnuts to the mixing bowl with the grains and vegetables.
‣ Pour the dressing over the salad and toss well to combine.
‣ Top the salad with crumbled feta cheese and serve.
Enjoy this nutritious and flavorful whole grain salad as a side dish or a light meal!
• Include lean protein sources:
Lean protein sources such as chicken, fish, tofu, beans, and legumes provide important amino acids that are essential for building and repairing tissues in the body.
Here's a recipe for grilled chicken with a citrus marinade:
Ingredients:
✓ 4 boneless, skinless chicken breasts
✓ 1/4 cup olive oil
✓ 1/4 cup fresh orange juice
✓ 1/4 cup fresh lemon juice
✓ 2 cloves garlic, minced
✓ 1 teaspoon salt
✓ 1/2 teaspoon black pepper
Instructions:
‣ In a large bowl, whisk together the olive oil, orange juice, lemon juice, garlic, salt, and pepper.
‣ Add the chicken breasts to the bowl and toss to coat in the marinade. Cover and refrigerate for at least 30 minutes or up to 4 hours.
‣ Preheat the grill to medium-high heat.
‣ Remove the chicken from the marinade and discard the remaining marinade.
‣ Grill the chicken for 6-8 minutes per side, or until cooked through.
‣ Let the chicken rest for a few minutes before slicing and serving.
Optional: serve with a side of roasted vegetables or a salad for a balanced meal.
Here is a recipe for a vegetarian chickpea and spinach curry that is rich in protein:
Ingredients:
✓ 1 can of chickpeas, drained and rinsed
✓ 1 onion, chopped
✓ 2 cloves garlic, minced
✓ 1 tsp ginger, minced
✓ 1 tsp ground cumin
✓ 1 tsp ground coriander
✓ 1/2 tsp turmeric
✓ 1/2 tsp smoked paprika
✓ 1/4 tsp cayenne pepper
✓ 1 can diced tomatoes
✓ 1/2 cup water
✓ 1 tbsp olive oil
✓ 4 cups fresh spinach, chopped
✓ Salt and pepper, to taste
✓ Cooked rice or naan bread, for serving
Instructions:
‣ In a large pot, heat the olive oil over medium heat. Add the onion and cook until translucent, about 5 minutes.