Mindfulness Map Recipies
Avocado Toast with Smoked Salmon
Serves: 1
Ingredients:
• 1 slice whole-grain or sourdough bread
• ½ ripe avocado
• 2 oz smoked salmon
• 1 tsp flaxseeds or hemp seeds (for extra omega-3s)
• ½ tsp lemon juice
• ¼ tsp red pepper flakes (optional)
• Fresh dill or microgreens (optional)
• Salt & black pepper to taste
Instructions:
1. Toast the bread until golden brown.
2. Mash the avocado in a bowl with lemon juice, salt, and pepper.
3. Spread the mashed avocado onto the toast.
4. Top with smoked salmon and sprinkle with flaxseeds or hemp seeds.
5. Garnish with red pepper flakes, fresh dill, or microgreens.
6. Serve immediately and enjoy!
Green Brain-Boosting Smoothie
Serves: 1
Ingredients:
• 1 cup unsweetened almond milk (or coconut water)
• 1 handful spinach or kale
• ½ banana (for creaminess)
• ½ avocado (for healthy fats)
• 1 tbsp chia seeds or flaxseeds
• 1 tsp matcha powder (for focus & energy)
• ¼ tsp turmeric (for anti-inflammatory benefits)
• 1 tsp honey or 2 Medjool dates (optional for sweetness)
• ½ cup ice cubes (optional)
Instructions:
1. Add all ingredients to a blender.
2. Blend on high until smooth and creamy.
3. Pour into a glass and enjoy immediately!
Grilled Salmon & Quinoa Salad
Serves: 2
Ingredients:
For the Salmon:
• 2 salmon fillets (4-6 oz each)
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1 clove garlic, minced
• ½ tsp turmeric (for anti-inflammatory benefits)
• ½ tsp black pepper
• ¼ tsp salt
For the Quinoa Salad:
• 1 cup cooked quinoa
• 1 cup kale or spinach, chopped
• ½ cup cherry tomatoes, halved
• ¼ cup cucumber, diced
• ¼ cup pomegranate seeds or blueberries (for antioxidants)
• ¼ cup walnuts, chopped
• 2 tbsp feta cheese (optional)
For the Dressing:
• 2 tbsp extra virgin olive oil
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• 1 tsp honey
• Salt & pepper to taste
Instructions:
1. Prepare the Salmon:
• Preheat a grill or pan over medium heat.
• Mix olive oil, lemon juice, garlic, turmeric, black pepper, and salt.
• Brush the marinade onto the salmon fillets.
• Grill for 4-5 minutes per side until flaky and cooked through.
2. Prepare the Quinoa Salad:
• In a large bowl, mix cooked quinoa, kale/spinach, cherry tomatoes, cucumber, pomegranate seeds, walnuts, and feta cheese.
3. Make the Dressing:
• Whisk together olive oil, lemon juice, Dijon mustard, honey, salt, and pepper.
4. Assemble:
• Drizzle the dressing over the salad and toss well.
• Serve with grilled salmon on top.
