If you're looking for a vibrant and nutrient-dense salad that fits seamlessly into a methylation-supportive diet, this Lentil and Spinach Salad with Beet and Avocado Dressing is a fantastic choice. Each ingredient has been thoughtfully selected to deliver essential nutrients that play a key role in the methylation process, helping your body function optimally. Whether you're aiming to support your overall wellness, follow the methylation diet, or simply enjoy a delicious plant-based meal, this salad is packed with health-boosting benefits and bold flavors that are sure to satisfy!
Nutrient Highlights of This Recipe:
This Lentil and Spinach Salad with Beet and Avocado Dressing is not just a vibrant, tasty meal—it’s a nutrient powerhouse that supports your health in multiple ways. Here’s why it works:
- Lentils: High in folate and vitamin B6, they help convert homocysteine into methionine, supporting DNA repair and reducing inflammation.
- Spinach: Packed with folate and magnesium, aiding in cell health and methylation processes.
- Beets: A natural source of betaine, which acts as a methyl donor, helping to maintain cardiovascular health.
- Avocado: Provides healthy fats and additional folate, enhancing nutrient absorption.
Recipe: Lentil and Spinach Salad with Beet and Avocado Dressing
Recipe Overview
- Servings: 4
- Prep Time: 15 minutes
- Cook Time: 30 minutes (for roasting the beets and cooking lentils)
- Total Time: 45 minutes
What you'll need:
For the Salad:
- 1 cup dry lentils (green or brown), rinsed
- 4 cups fresh spinach, packed
- 2 medium beets, peeled and diced
- 1 ripe avocado, sliced
- 1/4 cup red onion, thinly sliced
- 1/4 cup chopped walnuts (optional, for added crunch)
- 1/4 cup pomegranate seeds (optional, for garnish)
For the Creamy Avocado Dressing:
- 1 ripe avocado
- 2 tablespoons fresh lemon juice
- 1 tablespoon apple cider vinegar
- 2 tablespoons extra virgin olive oil
- 1 clove garlic, minced
- 1 tablespoon fresh dill, chopped
- 1-2 teaspoons maple syrup (optional, for a touch of sweetness)
- 1/4 cup water (adjust for desired consistency)
- Salt and pepper to taste
How to make it:
1. Cook the Lentils:
- Place the rinsed lentils in a medium saucepan and cover with 3 cups of water. Bring to a boil, reduce heat, and simmer for 20-25 minutes until the lentils are tender but not mushy.
- Drain and set aside to cool.
2. Roast the Beets:
- Preheat the oven to 400°F (200°C).
- Place the diced beets on a baking sheet, drizzle with a little olive oil, and sprinkle with salt and pepper.
- Roast for 25-30 minutes, stirring halfway through, until tender and slightly caramelized.
- Let them cool before adding to the salad.
3. Make the Creamy Avocado Dressing:
- In a blender or food processor, combine the avocado, lemon juice, apple cider vinegar, olive oil, garlic, fresh dill, and maple syrup. Blend until smooth.
- Slowly add water until you reach your desired consistency. Season with salt and pepper to taste.
- Taste and adjust the seasoning as needed.
4. Assemble the Salad:
- In a large salad bowl, add the spinach, cooked lentils, roasted beets, red onion, and sliced avocado.
- Sprinkle chopped walnuts and pomegranate seeds over the top for an added crunch and burst of flavor.
5. Dress and Serve:
- Drizzle the creamy avocado dressing over the salad and gently toss to combine.
- Serve immediately, garnished with additional dill or herbs if desired.
Nutrition Benefits for a Methylation-Supportive Diet
This salad is a perfect example of a plant-forward, methylation-supportive dish. Here’s how each component contributes to the diet:
- Lentils: A fantastic source of both folate and B6, which are crucial for lowering homocysteine levels, a marker of inflammation and cardiovascular risk.
- Spinach: One of the best sources of folate in a plant-based diet, spinach also provides a range of antioxidants that support overall cellular health.
- Beets: Contain betaine, which donates a methyl group to support homocysteine conversion, enhancing methylation pathways.
- Avocado: Offers a creamy texture with healthy monounsaturated fats, making it ideal for nutrient absorption.
Tips for Customizing Your Lentil and Spinach Salad:
- Add More Greens: Mix in arugula or kale for extra folate and fiber.
- Boost Protein: Top with chickpeas or add some quinoa for a higher protein content.
- Try a Different Dressing: A tahini-lemon dressing would also complement the earthy flavors of this salad.
Why This Salad Fits the Methylation Diet:
This recipe includes a variety of plant-based sources of the critical nutrients needed for methylation. With a focus on folate, vitamin B6, and betaine, it helps support DNA repair, cognitive health, and cardiovascular wellness. It’s a perfect meal option for anyone looking to enhance their health while following a plant-based diet.
Wrapping it all up
Enjoy this Lentil and Spinach Salad with Beet and Avocado Dressing as a light lunch, dinner, or even a meal prep option for the week. By prioritizing ingredients that support methylation, you’re not just eating for taste, but for your long-term health as well!
__________________________________________________________________________
FAQs:
-
Can I use canned lentils instead of dry lentils?
Yes, you can use canned lentils for convenience. Just be sure to drain and rinse them well to remove excess sodium. -
How long can I store this salad in the fridge?
This salad can be stored for up to 3 days in an airtight container. Keep the dressing separate until ready to serve. -
Can I substitute beets with another vegetable?
Roasted sweet potatoes or carrots work well as alternatives to beets if you prefer a milder flavor. -
What can I use instead of avocado in the dressing?
You can replace avocado with tahini or a blend of cashew cream for a creamy texture. -
Is this salad suitable for meal prepping?
Absolutely! Just keep the dressing separate and add it right before serving to maintain freshness.