Quinoa Arugula Bowl with Grilled Chicken
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This bowl is a nutrient-dense, well-balanced meal packed with thiamine and other essential vitamins, making it energizing and filling!
Serves 4
Ingredients :
1 1/2 cups cooked quinoa (rich in thiamine)
4 cups fresh arugula (rich in vitamin K)
2 chicken breasts, grilled and sliced (lean protein, contains thiamine)
1 avocado, sliced (healthy fats, contains vitamin E)
1 cucumber, thinly sliced (hydrating, rich in antioxidants)
1 cup cherry tomatoes, halved (rich in vitamin C)
1/4 cup sunflower seeds (rich in thiamine)
2 tbsp olive oil (for grilling and dressing)
2 tbsp fresh lemon juice (for dressing, vitamin C)
1 garlic clove, minced
Salt and pepper to taste
Instructions:
Cook Quinoa: Cook 1 1/2 cups of quinoa according to package instructions and let cool.
Grill Chicken: Season the chicken breasts with salt, pepper, and a drizzle of olive oil. Grill until fully cooked, about 5-6 minutes per side. Let rest, then slice.
Prepare Veggies: Slice the avocado, cucumbers, and tomatoes. Set aside.
Make Dressing: In a small bowl, whisk together 2 tbsp olive oil, 2 tbsp lemon juice, minced garlic, salt, and pepper.
Assemble Bowls: Divide arugula into 4 bowls. Top each bowl with cooked quinoa, grilled chicken slices, avocado, cucumber, cherry tomatoes, and a sprinkle of sunflower seeds.
Drizzle Dressing: Drizzle each bowl with the lemon-olive oil dressing.
Serve: Enjoy fresh!
Nutrient Synergy:
Thiamine (Vitamin B1): Quinoa, sunflower seeds, and chicken all contribute to a high level of thiamine, essential for energy production, especially for metabolizing carbohydrates. [1]
Healthy Fats (from avocado and olive oil): These fats enhance the absorption of fat-soluble vitamins like vitamin E and vitamin K, supporting skin and heart health while improving nutrient absorption. [2]
Vitamin C (from cherry tomatoes and lemon juice): Vitamin C supports the immune system and enhances iron absorption from plant-based foods like quinoa, making this meal more nutritionally complete. [3]
Protein (from chicken and quinoa): Combining both plant-based and animal-based proteins boosts muscle repair and satiety, while aiding in the metabolism of thiamine. [1]
Magnesium (from quinoa and sunflower seeds): Magnesium works in tandem with thiamine to support energy metabolism, muscle function, and nervous system health. [4]
recipe tools/ingredients:
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National Institutes of Health, Office of Dietary Supplements. "Thiamin - Consumer." NIH, 22 Mar. 2021, https://ods.od.nih.gov/factsheets/Thiamin-Consumer/. Accessed 13 Sept. 2024.
Harvard T.H. Chan School of Public Health. “Fats and Cholesterol.” The Nutrition Source, 2024, https://nutritionsource.hsph.harvard.edu/what-should-you-eat/fats-and-cholesterol/. Accessed 13 Sept. 2024.
Office of Dietary Supplements. (n.d.). Vitamin C - Consumer. NIH, 29 Mar. 2021, https://ods.od.nih.gov/factsheets/VitaminC-Consumer/. Accessed 13 Sept. 2024.
Office of Dietary Supplements. (n.d.). Magnesium: Fact sheet for consumers. National Institutes of Health. Retrieved September 13, 2024, from https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
