Avoid Aches and Pains with This Healthy Recipe
Shared by Dr. Justin Thompson
Do you ever feel tired or groggy at lunch time? Do you feel as if you are ‘out of it’ come that afternoon meeting? Do you notice an increase in aches and pains at your desk? These are all telltale signs of not including enough healthy nutrients in your diet. Enough fruits and vegetables are not included in many of our favorite dishes. If you are looking for something that satisfies those fried taco cravings but want to avoid aches and pains, this salad is what you need! Not only does it have the hallmark flavors of a taco salad, it is quick to make, easy to store, perfect for meal prepping it also packs a nutritious punch that can energize you for the rest of your workday! This refreshing take on a taco salad is an excellent refreshing alternative to the greasy tacos that are not nearly as beneficial. This quick lunch contains high levels of vitamin A, C, folate, calcium, magnesium, and potassium! The research linked below dives into the various health benefits that can be found by the nutrients that make up this salad. Give this recipe a shot and let us know what you think! Nutrition is a key factor in how we feel, but it is not the only factor. So, if you are experiencing increased fatigue at work, or pain throughout the day, give us a call and let us help you identify the cause to your symptoms.
Research
“Regularly eating quinoa can help you meet your needs for magnesium, potassium, iron, fiber, and folate, a vitamin that’s especially important during pregnancy due to its role in fetal growth and development”
“Following a dietary pattern rich in nutritious foods like quinoa, vegetables, fruits, fish, and beans is a smart way to protect your health and reduce disease risk factors, like high blood lipid levels and high blood sugar levels”
“One of magnesium’s main roles is to act as a cofactor — a helper molecule — in the biochemical reactions continuously performed by enzymes. It’s involved in more than 600 reactions in your body, including: energy creation, protein formation, nervous system regulation and muscle movements”
“Vitamin C helps encourage the production of white blood cells known as lymphocytes and phagocytes, which help protect the body against infection”
Ingredients
- ¾ cup of organic canned black beans, drained and rinsed
- 2/3 cup of cooked quinoa
- ¼ cup hummus
- 1 tablespoon lime juice
- ¼ – ½ avocado, diced
- 3-4 tablespoons of pico de gallo of your choice
- 2 tablespoons of chopped cilantro
- ½ – 1 cup of chopped spinach
Directions
Combine beans, spinach and quinoa in bowl
Stir hummus and lime juice together in a separate bowl, thin with water to desired consistency
Drizzle hummus over bowl of beans, spinach and quinoa
Top with avocado, pico de gallow and cilantro
*If you are meal prepping, wait to add hummus and lime juice until you plan to eat
*Feel free to add other veggies of your choosing such as onions, lettuce, tomatoes etc..
*Can sub hummus with a low sugar hot sauce
Resources
- De Baaij JH, Hoenderop JG, Bindels RJ. Magnesium in man: implications for health and disease. Physiol Rev. 2015 Jan;95(1):1-46. doi: 10.1152/physrev.00012.2014. PMID: 25540137.
- Huijskens MJ, Walczak M, Koller N, Briedé JJ, Senden-Gijsbers BL, Schnijderberg MC, Bos GM, Germeraad WT. Technical advance: ascorbic acid induces development of double-positive T cells from human hematopoietic stem cells in the absence of stromal cells. J Leukoc Biol. 2014 Dec;96(6):1165-75. doi: 10.1189/jlb.1TA0214-121RR. Epub 2014 Aug 25. PMID: 25157026.
- Newman JC, Malek AM, Hunt KJ, Marriott BP. Nutrients in the US Diet: Naturally Occurring or Enriched/Fortified Food and Beverage Sources, Plus Dietary Supplements: NHANES 2009-2012. J Nutr. 2019 Aug 1;149(8):1404-1412. doi: 10.1093/jn/nxz066. PMID: 31132112; PMCID: PMC6686054.
- Webster, Katie. EatingWell.com, October (2017)
Our Message
We love to help our patients in Dallas stay healthy. We are here to relieve back pain, neck pain and headaches while also teaching about how our diet and stress effects our over all health. Taking care of your mental health is just as important as the chiropractic adjustment and getting the proper nutrients to stay healthy. Our Doctors, near the corner of Mockingbird Ln. and Abrams Rd., want to help you stay healthy and out of pain!