Beetroot and mackerel salad

Nutritional Benefits

1. Beetroot: Beetroot is rich in essential nutrients such as vitamins A, C, and K, as well as minerals like potassium and magnesium. It is also a great source of dietary fiber.
2. Mackerel: Mackerel is a fatty fish that is high in omega-3 fatty acids, which are beneficial for heart health. It is also a good source of protein, vitamin D, and selenium.
3. Leafy Greens: Adding leafy greens to the salad provides a boost of vitamins and minerals, including vitamin C, vitamin K, and folate. They are also low in calories and high in fiber.
4. Avocado: Avocado is a nutritious fruit that is packed with healthy monounsaturated fats. It also contains vitamins E and K, as well as potassium.
5. Walnuts: Walnuts are a great source of plant-based omega-3 fatty acids, which can help reduce inflammation in the body. They also provide protein, fiber, and various vitamins and minerals.
6. Quinoa: Quinoa is a gluten-free grain that is high in protein and fiber. It also contains essential amino acids, vitamins, and minerals.
7. Lemon: Lemon juice adds a tangy flavor to the salad and is a good source of vitamin C, which can boost the immune system and aid in digestion.
8. Olive Oil: Olive oil is a healthy fat that is rich in monounsaturated fatty acids. It also contains antioxidants and has anti-inflammatory properties.

Ingredients

1. 2 medium-sized beetroots, cooked and sliced
2. 1 can of mackerel fillets, drained
3. 2 cups of leafy greens (such as spinach or arugula)
4. 1 avocado, sliced
5. 1/2 cup of walnuts, chopped
6. 1/2 cup of cooked quinoa
7. Juice of 1 lemon
8. 2 tablespoons of olive oil

Processing Steps

1. Step 1: In a large bowl, combine the cooked and sliced beetroots, drained mackerel fillets, leafy greens, avocado slices, chopped walnuts, and cooked quinoa.
2. Step 2: In a small bowl, whisk together the lemon juice and olive oil to make the dressing.
3. Step 3: Drizzle the dressing over the salad and toss gently to combine all the ingredients.
4. Step 4: Serve the beetroot and mackerel salad immediately and enjoy!

Tips and Recommendations

To enhance the flavor of the salad, you can add some crumbled feta cheese or goat cheese. Additionally, you can sprinkle some fresh herbs like basil or parsley on top.

For a more filling meal, you can serve the salad with a side of whole-grain bread or roasted sweet potatoes.

Make sure to rinse the quinoa thoroughly before cooking to remove any bitter taste.

When buying ingredients, choose organic whenever possible to ensure the highest quality and nutritional value.

Shopping List:

1. 2 medium-sized beetroots
2. 1 can of mackerel fillets
3. 2 cups of leafy greens
4. 1 avocado
5. 1/2 cup of walnuts
6. 1/2 cup of quinoa
7. 1 lemon
8. Olive oil