This is a soul-refreshing salad built on balance: roasted sweet potatoes and quinoa offer grounding carbs, vibrant greens and cherry tomatoes deliver antioxidants, while creamy avocado and a lemon-olive oil dressing tie it all together with heart-healthy fats. Every bite supports stable energy, brain health, and a feeling of being gently cared for — ideal for emotional healing days.
🕒 Total Time: 30 minutes
🍽️ Servings: 2
🔥 Calories per serving: ~450 kcal
🛒 Ingredients
For the Salad:
- 1/2 cup uncooked quinoa (or brown rice)
- 1 medium sweet potato, peeled and diced
- 1 tablespoon olive oil (for roasting)
- 1/2 teaspoon smoked paprika (optional)
- 4 cups mixed salad greens (spinach, arugula, or baby kale)
- 1/2 cup cherry tomatoes, halved
- 1/4 small red onion, thinly sliced
- 1 ripe avocado, sliced
- 1 tablespoon pumpkin seeds or chopped walnuts (for crunch)
For the Dressing:
- 2 tablespoons extra virgin olive oil
- Juice of 1/2 lemon
- 1 teaspoon honey or maple syrup
- 1/2 teaspoon Dijon mustard (optional – adds depth)
- Salt and black pepper to taste
🍳 Instructions
1. Roast the Sweet Potatoes:
- Preheat the oven to 200°C (400°F).
- Toss diced sweet potato with olive oil, paprika, salt, and pepper.
- Spread on a baking tray and roast for 20–25 minutes until golden and soft.
2. Cook the Quinoa:
- Rinse quinoa under cold water.
- In a small saucepan, combine quinoa with 1 cup water and a pinch of salt.
- Bring to a boil, reduce heat, cover, and simmer for 12–15 minutes until water is absorbed.
- Fluff with a fork and let cool slightly.
3. Make the Dressing:
- In a small bowl, whisk together olive oil, lemon juice, honey, mustard, salt, and pepper.
4. Assemble the Salad:
- In a large bowl, combine salad greens, cherry tomatoes, red onion, quinoa, and roasted sweet potatoes.
- Drizzle with dressing and toss gently.
- Top with sliced avocado and sprinkle with seeds or nuts for texture.
💡 Tips for Mood & Nutrition
- Sweet potatoes & quinoa offer slow-digesting carbs for steady energy — helpful when fighting fatigue from low mood.
- Avocados provide omega-9 and folate, both shown to support brain health and emotional regulation.
- Pumpkin seeds are rich in magnesium and zinc, nutrients linked to reduced symptoms of anxiety and depression.
- For an extra calming effect, enjoy this meal slowly in a quiet setting, perhaps with herbal tea or calming music.
🎯 Note:
This salad is designed not just to nourish your body, but to be a grounding ritual of self-kindness. It’s simple, vibrant, and alive — a gentle reminder that food can be part of your healing process.
