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Anti-Inflammatory Lunch with Salmon

🌿 Anti-Inflammatory Lunch

Quinoa Salad with Salmon, Avocado & Greens (2 servings)

Ingredients

  • 120 g quinoa – rich in protein and fiber

  • 150 g hot-smoked or oven-baked salmon – source of omega-3 fatty acids

  • 1 avocado, diced – healthy fats and vitamin E

  • 1 handful fresh spinach – antioxidants, iron, and folate

  • 10 cherry tomatoes, halved – rich in lycopene and vitamin C

  • ½ cucumber, diced – hydrating and fiber-rich

  • 1 small red onion, thinly sliced – contains quercetin, an anti-inflammatory flavonoid

  • 1 tbsp pumpkin seeds or sunflower seeds – good sources of zinc and magnesium

Dressing

  • 2 tbsp extra virgin olive oil – anti-inflammatory healthy fats

  • 1 tbsp lemon juice – vitamin C, enhances iron absorption

  • ½ tsp turmeric + a pinch of black pepper – for optimal absorption of curcumin

  • 1 tsp Dijon mustard – adds flavor and supports digestion

  • Salt and pepper to taste

Instructions

  1. Rinse the quinoa thoroughly and cook according to package instructions (about 12–15 minutes). Let it cool slightly.

  2. Flake the salmon into smaller pieces.

  3. In a large bowl, combine quinoa, spinach, cherry tomatoes, cucumber, and red onion.

  4. Gently fold in the avocado.

  5. Whisk together olive oil, lemon juice, turmeric, black pepper, and Dijon mustard to make the dressing.

  6. Pour the dressing over the salad, sprinkle with seeds, and finish with the salmon on top.

🌸 Why is this lunch beneficial against inflammation?

  • Quinoa: A complete plant protein, gluten-free and fiber-rich – stabilizes blood sugar and supports gut health.

  • Salmon: Omega-3 fatty acids help reduce inflammation.

  • Avocado & olive oil: Monounsaturated fats protect the heart and cells.

  • Spinach, tomato & red onion: Packed with antioxidants (vitamin C, lycopene, quercetin) that fight oxidative stress.

  • Turmeric + black pepper: A powerful combination that helps counteract inflammatory processes.