Introduction
Your strength isn’t built only in the gym—it starts in your kitchen. Foods rich in calcium, magnesium, protein, omega-3 fats, and antioxidants work together to support bone density and muscle repair. This simple, vibrant bowl combines several superfoods—such as spinach, quinoa, chickpeas, almonds, sweet potatoes, and chia seeds—into one nutrient-dense meal. Whether you’re an athlete, someone managing bone health, or simply trying to eat clean, this recipe delivers balanced nutrition without sacrificing flavor.
Ingredients
(Serves 2–3)
Base Superfoods
1 cup cooked quinoa (complete protein + magnesium)
1 medium roasted sweet potato, cubed (beta-carotene + potassium)
1 cup fresh spinach or kale, lightly sautéed (calcium + vitamin K)
1 cup cooked chickpeas (plant protein + fiber)
Toppings & Enhancers
¼ cup sliced almonds or walnuts (healthy fats + bone-supporting minerals)
2 tbsp chia or hemp seeds (omega-3s + protein)
½ avocado, sliced (healthy fats for nutrient absorption)
¼ cup pomegranate seeds or blueberries (antioxidants for cell repair)
Dressing
2 tbsp olive oil
1 tbsp lemon juice
1 tsp honey or maple syrup
½ tsp Dijon mustard
Pinch of sea salt and black pepper
Instructions
Prepare the quinoa: Rinse the quinoa and cook according to package instructions until fluffy. Set aside.
Roast the sweet potato: Toss cubes with a drizzle of olive oil and roast at 400°F (205°C) for 20–25 minutes, until tender.
Sauté the greens: Lightly cook spinach or kale in a skillet for 1–2 minutes, just until wilted.
Assemble the bowl: Add quinoa as the base, then top with chickpeas, roasted sweet potato, and greens.
Add superfood toppings: Sprinkle almonds, chia seeds, and pomegranate seeds. Add sliced avocado last.
Whisk the dressing: Combine olive oil, lemon juice, honey, mustard, salt, and pepper. Drizzle over the bowl.
Serve immediately and enjoy the nutrient-packed flavor.
Serving and Storage Tips
Meal-prep option: Store the quinoa, chickpeas, and sweet potatoes in airtight containers for up to 4 days. Add fresh avocado and dressing only when ready to serve.
Serve warm or chilled: The bowl tastes great as a warm lunch or as a refreshing cold salad.
Boost protein: Add grilled chicken, turkey, tofu, or tempeh if you need extra muscle-building power.
Variations
