Greens & Gains: Vegan Fuel for Fit Living
Quinoa and chickpea salad
Ingredients:
1 cup cooked quinoa
1 cup canned chickpeas (rinsed and drained)
½ red bell pepper, chopped
½ cucumber, chopped
2 tbsp chopped parsley
1 tbsp olive oil
Juice of ½ lemon
Salt and pepper to taste
Instructions:
1. Mix quinoa, chickpeas, bell pepper, cucumber, and parsley in a bowl.
2. In a small bowl, mix olive oil, lemon juice, salt, and pepper.
3. Pour over the salad and toss.
Benefits:
High in plant protein and fiber
Great for muscle repair and gut health
Quinoa is a complete protein
Tofu & Avocado Salad
Ingredients:
1 cup grilled tofu cubes
1 avocado, diced
1 cup baby spinach
½ red onion, sliced
1 tbsp sesame oil
1 tbsp soy sauce
1 tsp lime juice
Instructions:
1. Grill or pan-fry tofu until golden.
2. Mix all ingredients in a bowl and drizzle with sesame-soy-lime dressing.
Benefits:
Rich in healthy fats and plant protein
Avocado supports skin, brain, and heart health
Sweet Potato & Black Bean Salad
Ingredients:
1 cup roasted sweet potato cubes
1 cup black beans
½ cup corn
½ red onion, chopped
Cilantro, chopped
Dressing: lime juice, olive oil, cumin, salt
Instructions:
1. Roast sweet potatoes until tender.
2. Mix with black beans, corn, onion, and dressing.
Benefits:
Combines complex carbs and protein
High in iron and fiber, perfect for energy and digestion
Lentil & Beetroot Salad
Ingredients:
1 cup cooked green lentils
½ cup roasted beetroot, diced
2 cups arugula or spinach
¼ cup walnuts
Dressing: balsamic vinegar, olive oil, mustard
Instructions:
1. Combine all ingredients in a bowl.
2. Drizzle with balsamic dressing and toss.
Benefits:
Rich in iron and antioxidants
Supports blood health and endurance
Cucumber & Tomato Tahini Salad
Ingredients:
1 cucumber, diced
1 cup cherry tomatoes, halved
2 tbsp red onion
1 tbsp tahini
1 tbsp lemon juice
Salt and black pepper
Instructions:
1. Mix cucumber, tomato, and onion.
2. Whisk tahini, lemon, and seasoning, and toss.
Benefits:
Hydrating and refreshing
Tahini provides calcium and healthy fats
Kale, Apple & Walnut Salad
Ingredients:
2 cups chopped kale
1 apple, thinly sliced
¼ cup walnuts
1 tbsp maple syrup
1 tbsp apple cider vinegar
1 tbsp olive oil
Instructions:
1. Massage kale with olive oil.
2. Add apple and walnuts.
3. Mix maple syrup and vinegar for dressing and toss.
Benefits:
Kale is rich in vitamins A, C, and K
Great for bone health and immunity
Rainbow Veggie Noodle Salad
Ingredients:
1 cup spiralized zucchini or carrots
½ red bell pepper, sliced
½ cup shredded purple cabbage
1 tbsp sesame seeds
Dressing: soy sauce, rice vinegar, ginger
Instructions:
1. Combine all veggies.
2. Drizzle with dressing and sprinkle with sesame seeds.
Benefits:
Full of antioxidants and fiber
Great for detox and digestion
Edamame & Brown Rice Salad
Ingredients:
1 cup cooked brown rice
½ cup shelled edamame
½ carrot, shredded
2 tbsp green onions
Dressing: rice vinegar, sesame oil, soy sauce
Instructions:
1. Mix rice, edamame, carrot, and onion.
2. Toss with dressing.
Benefits:
Provides energy, protein, and fiber
Edamame supports muscle health
Avocado & Mango Salad
Ingredients:
1 avocado, diced
1 ripe mango, diced
1 cup mixed greens
1 tbsp chopped mint
Dressing: lime juice, olive oil, chili flakes
Instructions:
1. Combine avocado, mango, greens, and mint.
2. Drizzle with lime dressing.
Benefits:
Loaded with vitamin C and potassium
Great for post-workout hydration and recovery
Hummus Pasta Salad
Ingredients:
1 cup cooked whole wheat or lentil pasta
2 tbsp hummus
½ cup cherry tomatoes
¼ cup cucumbers
Handful of arugula
Lemon juice and pepper to taste
Instructions:
1. Mix pasta and veggies.
2. Stir in hummus and lemon juice to coat.
Benefits:
Packed with protein and complex carbs
Hummus provides fiber and healthy fats
Comments
Post a Comment