Chocolate Zucchini Bread Smoothie

Chocolate Zucchini Bread Smoothie

by | Oct 2, 2025 | Recipes

Two Glasses with Detox Green Smoothie

The Health Benefits of a Chocolate Zucchini Smoothie: Chia Seeds, Zucchini, Almond Butter, and Cocoa Powder

Smoothies are a delicious and convenient way to pack in nutrients, and the chocolate zucchini smoothie is a perfect example of a treat that’s both indulgent and healthy. By combining chia seeds, zucchini, almond butter, and cocoa powder, this smoothie offers a unique balance of vitamins, minerals, antioxidants, healthy fats, and fiber. Let’s explore the health benefits of each key ingredient and why this smoothie is a fantastic addition to a balanced diet.

Chia Seeds: Tiny Powerhouses of Nutrition

Chia seeds are often called a “superfood” for good reason. Despite their small size, they are rich in nutrients that support overall health.

  • Omega-3 Fatty Acids: Chia seeds are an excellent plant-based source of alpha-linolenic acid (ALA), an omega-3 fatty acid that supports heart health, reduces inflammation, and supports a healthy mood and memory, all important for woman going through perimenopause and menopause when many of these issues can occur.
  • Fiber: High in soluble fiber, chia seeds aid digestion, promote satiety, and help stabilize blood sugar levels. For those aiming for weight management, adding chia seeds to a smoothie can help you feel fuller for longer.
  • Protein: Chia seeds contain about 2 grams of protein per tablespoon, which can help maintain muscle mass and provide steady energy.
  • Minerals: Rich in calcium, magnesium, and phosphorus, chia seeds contribute to bone health and overall metabolic function.

Zucchini: A Low-Calorie, Nutrient-Dense Vegetable

Zucchini is a versatile, mild-tasting vegetable that blends seamlessly into smoothies and a great why to get your vegetable intake up if you struggle to get enough vegetables into your diet. Its nutritional benefits include:

  • Low in Calories: With very few calories per serving, zucchini is excellent for those looking to maintain or lose weight while still getting important nutrients.
  • Rich in Antioxidants: Zucchini contains vitamin C, carotenoids, and polyphenols, which help combat oxidative stress and inflammation in the body.
  • Hydration and Fiber: Composed mostly of water, zucchini supports hydration while its fiber content promotes healthy digestion and regular bowel movements.
  • Bone and Eye Health: The vitamin C and manganese in zucchini contribute to bone strength, while carotenoids such as lutein support eye health.

Almond Butter: Healthy Fats and Protein

Almond butter is a nutrient-dense addition that enhances flavor while providing several health benefits:

  • Healthy Monounsaturated Fats: Almond butter is rich in heart-healthy fats that support cardiovascular health and help maintain optimal cholesterol levels.
  • Protein Power: Almond butter provides protein, which is essential for muscle repair, satiety, and energy stability.
  • Vitamin E: This fat-soluble antioxidant helps protect cells from oxidative damage, supports skin health, and boosts immune function.
  • Magnesium: Almonds are a great source of magnesium, which supports bone health, nerve function, and energy metabolism.

Cocoa Powder: Antioxidant-Rich Chocolate Goodness

Cocoa powder brings a rich chocolate flavor along with a range of health-promoting compounds:

  • Flavonoids: Cocoa is packed with flavonoids, plant compounds that act as antioxidants, helping to reduce inflammation, improve blood flow, and support heart health.
  • Mood Support: Cocoa may stimulate the production of serotonin and endorphins, helping boost mood and reduce stress.
  • Minerals: Cocoa contains magnesium, iron, and zinc, which support metabolic health, energy production, and immune function.

Why the Chocolate Zucchini Smoothie Works

The combination of chia seeds, zucchini, almond butter, and cocoa powder creates a smoothie that’s more than just tasty—it’s nutritionally robust:

  1. Balanced Macronutrients: Healthy fats from almond butter, protein from chia seeds and almond butter, and carbohydrates from zucchini and any added fruit make this smoothie well-rounded and energizing.
  2. Antioxidant Support: Cocoa powder, zucchini, and chia seeds are all rich in antioxidants, helping reduce oxidative stress and inflammation.
  3. Gut Health: Fiber from chia seeds and zucchini supports digestion, promotes satiety, and maintains a healthy gut microbiome.
  4. Bone and Heart Health: Magnesium, calcium, vitamin C, and healthy fats all contribute to maintaining strong bones and a healthy cardiovascular system.
  5. Weight Management: The combination of protein, fiber, and healthy fats helps stabilize blood sugar, curb cravings, and promote feelings of fullness.

Chocolate Zucchini Bread Smoothie

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Total Time 5 minutes
Servings 1
Calories 386 kcal

Ingredients
  

  • 1 cup Unsweetened Almond Milk
  • 1/2 Zucchini Chopped, Frozen
  • 1/4 cup Chocolate Protein Powder
  • 1/2 Banana
  • 1 tbsp Chia Seeds
  • 1 tbsp Almond Butter
  • 1 tbsp Cacao Powder
  • 1 tsp Cacao Nibs Optional

Instructions
 

  • Add all ingredients except the cacao nibs into a high-speed blender and blend until smooth.
  • Pour into a glass and top with cacao nibs (optional). Enjoy!

Notes

Nut-Free: Use sunflower seed butter instead of almond butter and coconut milk or hemp seed milk
instead of almond milk.
Protein Powder: This recipe was developed and tested using a plant-based protein powder.

One Pan Roasted Edamame & Broccoli Salad

One Pan Roasted Edamame & Broccoli Salad

by | Oct 2, 2025 | Recipes

Two Glasses with Detox Green Smoothie

The Health Benefits of Apple Cider Vinegar, Edamame, Broccoli, and Walnuts for Women in Perimenopause and Menopause

Navigating perimenopause and menopause can be challenging, but certain foods may offer support during this transitional phase. Apple cider vinegar, edamame, broccoli, and walnuts are nutrient-rich options that can help alleviate some of the common perimenopause symptoms. Incorporating this into a delicious One Pan Roasted edamame and Broccoli salad is one way to get a big bang for your buck.

Apple Cider Vinegar: A Digestive and Hormonal Ally

Apple cider vinegar (ACV) has been associated with various health benefits, particularly for women experiencing perimenopause and menopause. Its acetic acid content can aid in regulating blood sugar levels, which can fluctuate during hormonal changes. Some studies suggest that ACV might help lower cholesterol levels, potentially reducing the risk of cardiovascular issues common during menopause.

Additionally, ACV’s probiotic properties can support gut health by promoting the growth of beneficial bacteria. A healthy gut microbiome is essential for hormone metabolism, as it helps process and eliminate excess estrogen, potentially alleviating symptoms like hot flashes and mood swings.

Edamame: A Plant-Based Protein Powerhouse

Edamame, or young soybeans, are rich in protein, fiber, and essential nutrients like folate and magnesium. For women in perimenopause and menopause, edamame offers several benefits:

  • Hormonal Balance: Edamame contains phytoestrogens, plant compounds that mimic estrogen in the body. These compounds may help alleviate menopausal symptoms such as hot flashes and night sweat.
  • Heart Health: The fiber and protein content in edamame can help lower LDL (bad) cholesterol levels, reducing the risk of heart disease, which increases after menopause.
  • Bone Health: Regular consumption of soy foods like edamame may lower the risk of osteoporosis by supporting bone density.

Broccoli: A Cruciferous Companion for Hormonal Health

Broccoli is a cruciferous vegetable packed with nutrients beneficial for women undergoing hormonal changes:

  • Hormone Metabolism: Broccoli contains compounds like sulforaphane, which may influence estrogen metabolism by promoting the production of beneficial estrogen metabolites. This balance can help reduce the risk of hormone-related cancers and alleviate menopausal symptoms.
  • Bone Support: Rich in calcium and vitamin K, broccoli contributes to maintaining bone density, which is crucial as the risk of osteoporosis increases during menopause.
  • Digestive Health: The fiber content in broccoli supports digestive health by promoting regular bowel movements and preventing bloating, a common concern during menopause.

Walnuts: Nutrient-Dense Nuts for Cognitive and Cardiovascular Health

Walnuts are a rich source of nutrients that support overall health, particularly during menopause:

  • Brain Health: Walnuts contain alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid known to support memory and cognitive function. Consuming walnuts may help slow cognitive decline and reduce the risk of dementia, Omega 3 is also anti-inflammatory which may help to relieve some of those aches and pains associated with drops in estrogen.
  • Heart Health: The ALA in walnuts also contributes to heart health by improving lipid profiles and lowering harmful cholesterol levels.
  • Hormonal Balance: Nutrient-rich foods like walnuts can help stabilize blood sugar levels, reducing energy slumps and supporting overall hormonal balance during menopause. This is because women become more insulin resistance as their estrogen levels drop

Incorporating apple cider vinegar, edamame, broccoli, and walnuts into this delicious quick and easy to prepare one pan meal can provide valuable nutrients and support during perimenopause and menopause. These foods offer benefits such as hormonal balance, heart health, blood sugar balance and cognitive support.

One Pan Roasted Edamame & Broccoli Salad

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Total Time 30 minutes
Servings 4
Calories 430 kcal

Ingredients
  

  • 5 cups Broccoli Chopped into Florets
  • 1 cup Frozen Edamame Shelled
  • 1 cup Walnuts
  • 1/4 cup Avocado Oil Divided
  • 1/2 tsp Sea Salt
  • 1 tbsp Almond Butter
  • 1 tbsp Apple Cider Vinegar

Instructions
 

  • Preheat oven to 450ºF (232ºC) and line baking sheet with foil.
  • In a large mixing bowl, toss the broccoli florets, edamame, walnuts, half the avocado oil, and season with salt. Transfer to baking sheet and spread into an even layer. Bake for 25 minutes.
  • Meanwhile, in a small jar, combine the remaining avocado oil, almond butter and apple cider vinegar. Shake well. Add more water to thin if necessary.
  • Drizzle desired amount of dressing over top of the salad and serve.

Notes

Leftovers: Refrigerate in an airtight container for up to five days.
Serving Size: One serving is approximately 1 1/2 cups.
No Walnuts: Use cashews, almonds or pecans instead.
Nut-Free: Use sunflower seeds or pumpkin seeds instead of walnuts. Use sunflower seed butter
instead of almond butter.
No Avocado Oil: Use extra virgin olive oil or melted coconut oil instead.

Banana Coconut Bread

Banana Coconut Bread

by | Sep 2, 2025 | Recipes

Two Glasses with Detox Green Smoothie

This is a gluten free, casein free loaf that can also be consumed if following the specific carbohydrate diet, GPAS, Low oxalate diet or the low salicylate diet (Feingold diet).

A low salicylate diet is often recommended for individuals—especially children with ADHD —who experience sensitivity to salicylates, which are natural chemicals found in many fruits, vegetables, herbs, and processed foods. For those with sensitivities, consuming high-salicylate foods can trigger symptoms such as rashes, headaches, hyperactivity, or digestive upset.

A low salicylate diet helps reduce these reactions, supporting improved digestion, calmer behavior, clearer skin, and better overall wellbeing.

The Health Benefits of Banana Coconut Bread

Bananas are naturally low in salicylates and are rich in potassium, vitamin B6, and fiber, supporting healthy digestion, stable energy, and heart health. They provide a natural sweetness without the blood sugar spike due to its high fiber content.

Eggs provide high-quality protein, choline, and essential vitamins, which support brain health, memory, muscle repair, and steady energy—important for both children and adults.

Coconut oil offers healthy fats that provide a quick source of energy without the blood sugar spike and supports brain function. Its medium-chain triglycerides (MCTs) are especially beneficial for metabolism and gut health.

Pumpkin seeds are a powerhouse of magnesium, zinc, and iron, nutrients that support strong bones, immune function, and healthy growth in children. They also add a satisfying crunch and nutty flavor to the bread. Magnesium is important in helping calm the mind and support cognition and zinc is important for supporting gut integrity, immune system and appetite. Iron is crucial for energy.

Final Thoughts

A low salicylate diet can be life-changing for those sensitive to salicylates, helping reduce unwanted symptoms and improve overall health. Banana coconut bread is a perfect example of how this diet can still include delicious, nutrient-rich foods. Packed with protein, fiber, and essential vitamins and minerals, this bread is a comforting and nourishing choice for the whole family looking to support their health naturally.

Banana Coconut Bread

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Ingredients
  

  • 4 Ripe Bananas with brown spots (pureed in food processor with no liquid)
  • 6 Eggs
  • 1/3 cup Coconut Oil (melted)
  • 1/2 cup Maple Syrup
  • 1 tbsp Lemon Juice
  • 1 tsp Gluten-Free Vanilla Extract
  • 1 cup Pumpkin Seed Flour (grind pumpkin seeds)
  • 1 cup Coconut Flour
  • 2 tsp Baking Soda

Instructions
 

  • Preheat oven to 350 degrees.
  • Mix pureed bananas, eggs, melted coconut oil, honey, lemon juice, and vanilla.
  • Grind pumpkin seeds in food processor until coarse flour-like consistency.
  • Add dry ingredients. Spread in greased pan.
  • Bake approximately 45-50 minutes.

White Bean Hummus

White Bean Hummus

by | Sep 2, 2025 | Recipes

Two Glasses with Detox Green Smoothie

White bean hummus is a creamy, delicious dip that combines the goodness of white beans, garlic, tahini, and olive oil into one nutrient-dense recipe. Beyond its taste, this hummus offers a range of health benefits and is also a smart choice for individuals—especially children—who need to follow a low salicylate diet.

This is a delicious low salicylate recipe for a quick grab and go snack with raw vegetables, on rice crackers or gluten-free toast.

The Health Benefits of White Bean Hummus

White beans are a rich source of plant-based protein and fiber, supporting digestion and helping stabilize blood sugar levels. They are also packed with iron, folate, and magnesium, which promote healthy energy, growth, and bone strength. For children on a low salicylate diet, white beans provide a safe and filling base for meals and snacks.

Garlic adds more than flavor—it contains antioxidants and natural immune-supporting compounds. Even in small amounts, garlic may help reduce inflammation and support cardiovascular health, making it a valuable addition to a child’s or adult’s diet.

Made from ground sesame seeds, tahini is a great source of healthy fats, protein, and minerals like calcium and zinc. These nutrients support bone development, immune function, and overall growth. Tahini also makes the hummus extra creamy without dairy, keeping the recipe plant-based.

Refined avocado  oil is well known for its role in the Mediterranean diet, offering heart-healthy monounsaturated fats and antioxidants. It supports brain function, reduces inflammation, and helps with the absorption of fat-soluble vitamins.

Why White Bean Hummus Works for a Low Salicylate Diet

Many traditional hummus recipes use chickpeas and lemon juice, White bean hummus is a gentle alternative—still creamy, flavorful, and nutrient-rich, but easier on the digestive and immune system for children and adults who require low salicylate foods.

White bean hummus is not only versatile and delicious but also packed with protein, fiber, vitamins, and healthy fats. For families managing a low salicylate diet, it provides a safe, nourishing snack or meal component that supports overall health while catering to dietary needs.

White Bean Hummus

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Ingredients
  

  • 1 cup Dry White Beans (soak for 8-12 hours and rinse well, cook for 45 minutes until soft)
  • 2 tbsp Refined Avocado Oil
  • 2 tbsp Lemon Juice (or the juice of one lemon)
  • 1-2 tsp Finely Minced Garlic
  • 1/4 cup Sunflower Seed Oil
  • 1 tsp Sea Salt

Instructions
 

  • Combine in a food processor and mix well.

Chocolate Peanut Butter Chickpea Cookies

Chocolate Peanut Butter Chickpea Cookies

by | Jul 25, 2025 | Recipes

Two Glasses with Detox Green Smoothie

If you love cookies but want a healthier way to indulge your sweet tooth, Chocolate Peanut Butter Chickpea Cookies are the ultimate smart treat. Packed with protein, fiber, and essential nutrients, this plant-based, naturally sweetened cookie combines five powerful ingredients: chia seeds, coconut sugar, sunflower seeds, hemp seeds, and chickpeas.

Let’s break down the health benefits of each superfood ingredient and why these cookies are more than just delicious—they’re functional food with purpose.

 

  1. Chickpeas: The Protein-Packed Base

Chickpeas (also known as garbanzo beans) are the star base of this cookie recipe. These legumes are high in plant-based protein, fiber, and important nutrients like folate, iron, phosphorus, and manganese.

  • Protein and Satiety: Chickpeas provide about 15 grams of protein per cup, which helps support muscle repair and promotes satiety—making you feel fuller for longer (1).
  • Blood Sugar Control: Chickpeas have a low glycemic index, meaning they don’t cause rapid spikes in blood sugar. Research has shown that eating legumes like chickpeas can help improve blood sugar regulation (2).
  • Digestive Health: Their high soluble fiber content supports gut health and may reduce cholesterol levels (3).

🔍 A study published in the journal Nutrients found that legume consumption was associated with reduced risks of cardiovascular disease, type 2 diabetes, and obesity (4).

  1. Chia Seeds: Tiny But Mighty Superfood

Chia seeds may be small, but they deliver big benefits. Just one tablespoon of chia seeds is loaded with omega-3 fatty acids, fiber, plant protein, and antioxidants.

  • Fiber Boost: Chia seeds are over 30% fiber by weight. This helps promote regular digestion, reduce constipation, and support a healthy gut microbiome (5).
  • Heart Health: Rich in ALA omega-3s, chia seeds support heart health and may help reduce inflammation and lower LDL cholesterol (6).
  • Satiety and Weight Management: Because chia seeds absorb water and expand in the stomach, they help curb appetite and promote feelings of fullness (7).

🔍 According to research published in the Journal of Food Science and Technology, chia seeds may improve lipid profiles and aid in the prevention of chronic diseases (8).

  1. Coconut Sugar: A Better Natural Sweetener

When it comes to sweeteners, coconut sugar is a smarter choice compared to refined white sugar. It is derived from the sap of coconut palm flowers and retains small amounts of iron, zinc, calcium, and potassium, along with antioxidants.

  • Lower Glycemic Index: Coconut sugar has a glycemic index of 35, compared to white sugar’s GI of around 65. This means it causes a slower, more stable rise in blood sugar (9).
  • Less Processed: Unlike refined sugar, coconut sugar undergoes minimal processing and contains inulin, a type of prebiotic fiber that supports gut health (10).

While still a sugar and best enjoyed in moderation, coconut sugar is a less disruptive sweetener that complements these cookies with a rich, caramel-like flavor.

🔍 A review in the journal Critical Reviews in Food Science and Nutrition suggests that natural sweeteners like coconut sugar may offer modest health benefits over refined sugar when used wisely (11).

  1. Sunflower Seeds: A Nutrient-Dense Crunch

Sunflower seeds add a satisfying crunch and are rich in healthy fats, vitamin E, selenium, and magnesium—all essential for maintaining a healthy body and brain.

  • Antioxidant Power: Just one ounce of sunflower seeds delivers over 35% of your daily vitamin E, a potent antioxidant that protects cells from oxidative damage (12).
  • Heart Health: Studies have shown that sunflower seed consumption may lower blood pressure and LDL cholesterol levels due to their unsaturated fat content (13).
  • Mood and Brain Support: Sunflower seeds are a good source of magnesium, which plays a key role in brain function and mood regulation (14).

🔍 A study in the journal Nutrients confirmed that frequent nut and seed intake is associated with reduced inflammation and improved cardiovascular outcomes (15).

  1. Hemp Seeds: Complete Protein and Omega-3s

Hemp seeds are a nutritional powerhouse often referred to as a “complete protein” source—meaning they provide all nine essential amino acids.

  • Complete Plant Protein: With about 10 grams of protein per 3 tablespoons, hemp seeds are excellent for those following plant-based diets (16).
  • Healthy Fats: They are rich in omega-3 and omega-6 fatty acids, in the ideal ratio for human health, helping reduce inflammation and support joint and heart health (17).
  • Skin Health: The essential fatty acids in hemp seeds are also associated with improved skin hydration and reduced dryness and itchiness (18).

🔍 Research published in the Journal of Agricultural and Food Chemistry suggests that hemp seed oil has antioxidant and anti-inflammatory properties that may benefit metabolic and immune function (19).

Why Chocolate Peanut Butter Chickpea Cookies Are a Smart Indulgence

Combining these five superfoods into a single cookie isn’t just trendy—it’s functional. These Chocolate Peanut Butter Chickpea Cookies offer:

  • Higher protein and fiber content than standard cookies
  • Less sugar, thanks to coconut sugar
  • No refined flour, thanks to chickpeas and seeds
  • Anti-inflammatory nutrients from chia, hemp, and sunflower seeds
  • Healthy fats for sustained energy

These cookies can be made gluten-free, dairy-free, and vegan, making them suitable for a variety of dietary needs. Plus, peanut butter (another star ingredient) offers even more plant-based protein and healthy fats, enhancing both taste and nutrition.

References

  1. U.S. Department of Agriculture. FoodData Central. https://fdc.nal.usda.gov
  2. Johnston, C.A. et al. (2005). Chickpea consumption improves markers of glycemic control. Journal of the American Dietetic Association.
  3. Anderson, J.W. et al. (2009). Health benefits of dietary fiber. Nutrition Reviews.
  4. Kim, S.J. et al. (2016). Legume consumption and risk of metabolic syndrome. Nutrients.
  5. Ullah, R. et al. (2016). Chia seeds: Composition and health benefits. Journal of Food Science and Technology.
  6. Nieman, D.C. et al. (2009). Chia seed supplementation and disease prevention. Nutrition Research.
  7. Vuksan, V. et al. (2010). Reduction of postprandial glucose levels with chia seed. Diabetes Care.
  8. Grancieri, M. et al. (2019). Chia seeds in prevention of chronic diseases. Journal of Food Science and Technology.
  9. Atkinson, F.S. et al. (2008). International tables of glycemic index. Diabetes Care.
  10. Wolever, T.M. (2006). Low glycemic index foods in nutrition. American Journal of Clinical Nutrition.
  11. Sylvetsky, A.C., & Rother, K.I. (2018). Natural sweeteners: A review. Critical Reviews in Food Science and Nutrition.
  12. U.S. National Institutes of Health. Vitamin E fact sheet. https://ods.od.nih.gov
  13. Takemura, N. et al. (2013). Sunflower seed consumption and blood pressure. Hypertension Research.
  14. Barbagallo, M., & Dominguez, L.J. (2010). Magnesium and aging. Current Pharmaceutical Design.
  15. Ros, E. (2010). Health benefits of nut and seed consumption. Nutrients.
  16. House, J.D. et al. (2010). Nutritional profile of hemp seed. Journal of Agricultural and Food Chemistry.
  17. Callaway, J.C. (2004). Hempseed as a nutritional resource. Euphytica.
  18. Callaway, J.C., & Pate, D.W. (2009). Skin health effects of hemp seed oil. Journal of Dermatological Treatment.
  19. Wang, Q. et al. (2017). Hempseed oil and metabolic syndrome. Journal of Agricultural and Food Chemistry.

Chocolate Peanut Butter Chickpea Cookies

If you love cookies but want a healthier way to indulge your sweet tooth, Chocolate Peanut Butter Chickpea Cookies are the ultimate smart treat. Packed with protein, fiber, and essential nutrients, this plant-based, naturally sweetened cookie combines five powerful ingredients: chia seeds, coconut sugar, sunflower seeds, hemp seeds, and chickpeas.
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Total Time 35 minutes
Servings 8
Calories 269 kcal

Ingredients
  

  • 2 Banana
  • 1/2 Cup All Natural Peanut Butter
  • 1 1/2 Cups Chickpeas
  • 1/3 Cup Coconut Sugar
  • 1/4 Cup Cacao Powder
  • 1/4 Cup Hemp Seeds
  • 1 Tbsp Chia Seeds
  • 1/4 Cup Sunflower Seeds

Instructions
 

  • Preheat the oven to 350°F (175°C). Line a baking sheet with parchment paper.
  • Add the banana, peanut butter, chickpeas, coconut sugar, and cacao powder to the bowl of a food processor. Process until smooth.
  • Gently fold in the hemp seeds, chia seeds, and sunflower seeds. Mix until well combined.
  • Evenly divide the batter onto the baking sheet, approximately 1/3 cup per cookie. Bake in the oven for 20 to 25 minutes or until the tops are firm to the touch.
  • Remove from the oven and allow to cool for 10 minutes. Enjoy!

Notes

Leftovers - Keep in an airtight container on the counter for up to five days, then transfer to the fridge for up to two more days. Freeze for up to six months.
Serving Size - One serving is equal to one cookie.
More Flavor - Add cinnamon, vanilla, and salt.

Lemon Garlic Salmon Salad

Lemon Garlic Salmon Salad

by | May 1, 2025 | Recipes

Two Glasses with Detox Green Smoothie

Quick and easy to prepare, and so delicious, this Salmon Salad incorporates whole foods packed with nutrients. Among the most well-researched and recommended are salmon, spinach, garlic, and tomatoes.

Each ingredient offers unique health-promoting compounds, and together, they form a powerful synergy for disease prevention and vitality.

Salmon

Rich in omega-3 fatty acids, high-quality protein, and vitamin D, salmon supports heart and brain health. A study published in the American Journal of Clinical Nutrition found that regular fish consumption, especially fatty fish like salmon, significantly reduces the risk of cardiovascular disease (Mozaffarian et al., 2005). Omega-3s are also linked to reduced inflammation to help with pain and mood and improved cognitive function.

Spinach

This leafy green is packed with iron, folate, magnesium, and vitamins A, C, and K. Spinach is especially rich in lutein and zeaxanthin, antioxidants known to support eye health. A 2016 study in Nutrients linked higher lutein intake to a reduced risk of age-related macular degeneration (Johnson, 2016). Spinach also contains nitrates, which may help regulate blood pressure.

Garlic

Garlic contains allicin, a sulfur compound known for its medicinal properties. A meta-analysis published in the Journal of Nutrition (Ried et al., 2013) found that garlic supplementation can significantly reduce blood pressure in hypertensive individuals. Garlic also exhibits antimicrobial and immune-boosting properties, making it a natural ally against infections.

Tomatoes

Tomatoes are a rich source of lycopene, a powerful antioxidant that has been linked to reduced risk of several cancers, particularly prostate cancer. A review in Molecular Nutrition & Food Research (Story et al., 2010) highlights how lycopene from tomatoes helps combat oxidative stress and inflammation. Cooked tomatoes are especially effective as heat increases lycopene bioavailability.

Extra Bonus

Spinach, salmon, and walnuts can all help to increase GABA, a chemical in the brain that can help regulate our nervous system to help us reduce feelings of stress, anger, anxiety, frustration, poor sleep and cravings for sugar. 

References:

  • Mozaffarian, D., & Rimm, E. B. (2006). Fish intake, contaminants, and human health. JAMA, 296(15), 1885–1899.
  • Ros, E. et al. (2018). Effect of walnut consumption on lipoprotein subclasses and cholesterol efflux capacity in humans: a randomized controlled trial. JAHA, 7(12), e008819.
  • Johnson, E. J. (2016). Role of lutein and zeaxanthin in visual and cognitive function throughout the lifespan. Nutrients, 8(9), 605.
  • Ried, K., et al. (2013). Effect of garlic on blood pressure: A systematic review and meta-analysis. The Journal of Nutrition, 143(6), 800–808.
  • Story, E. N., et al. (2010). An update on the health effects of tomato lycopene. Molecular Nutrition & Food Research, 54(5), 567–580.

Lemon Garlic Salmon Salad

Quick and easy to prepare, and so delicious, this Salmon Salad incorporates nutrient-dense whole foods packed with nutrients.
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Total Time 25 minutes
Servings 2
Calories 428 kcal

Ingredients
  

  • 10 oz Salmon Filet
  • 1 Lemon (juiced)
  • 1 Garlic (clove, large, minced)
  • Sea Salt & Black Pepper
  • 3 tbsp Butter (cold)
  • 4 cups Baby Spinach
  • 1 cup Cherry Tomatoes (halved)
  • 1/4 Cucumber (medium, sliced)
  • 2 tbsp Walnuts - optional (chopped)

Instructions
 

  • Preheat the oven to 375ºF (190ºC). Line a baking dish with parchment paper. Place the salmon in the dish.
  • Mix the lemon juice, garlic, salt, and pepper together and pour it over the salmon. Place the butter on top of the salmon and bake for 15 minutes or until the salmon is cooked through.
  • Divide the baby spinach evenly between plates. Top with the tomatoes, walnuts, and cucumbers. Divide the salmon between the salads and pour the residual juices all over the salmon and salad. Enjoy!

Notes

Leftovers - Refrigerate in an airtight container for up to three days.
Serving Size - One serving is 2 1/2 cups of salad with salmon.