INGREDIENTS – QUINOA

• ½ cup dry quinoa
• 1 cup water or broth

INGREDIENTS – SALMON & ASPARAGUS

• 2 tablespoons olive oil, divided
• 1 bunch asparagus
• 2 salmon fillets (4–6 ounces each)
• Zest of 1 lemon
• 1 clove garlic, minced
• 1 tablespoon fresh parsley, chopped
• 1 tablespoon fresh dill, chopped
• 1 teaspoon pink peppercorns, freshly ground or crushed
• 1/4 teaspoon salt
• Flaky salt, optional

INSTRUCTIONS

• Preheat the oven to 400°F (200°C).

Make the quinoa

• Rinse the quinoa well.
• Put the quinoa and water or broth in a small saucepan and bring to a simmer.
• Simmer, loosely covered, for 15 minutes.
• Remove from heat, fluff with a fork, and season with salt and pepper to taste.

Make the salmon & asparagus

• Trim the woody stems from the asparagus.
• Toss with 1 tablespoon of olive oil and season with salt and pepper.
• Mix the remaining 1 tablespoon of olive oil, lemon zest, garlic, herbs, pepper, and salt in a small bowl.
• Place salmon in the center of a lined baking sheet and spread the herb mixture on top. Arrange the asparagus around the salmon.
• Bake 12–15 minutes, until the salmon is flaky and just cooked through, and the asparagus is tender with crispy tips.

Assemble the dish

• Place the quinoa in the center of each plate, then top with salmon.
• Serve the asparagus on the side with a wedge of lemon.
• Sprinkle with extra chopped herbs, ground pink peppercorn, flaky sea salt, and an optional drizzle of olive oil.

INGREDIENTS – SALAD

• • 2–3 medium beets, trimmed
  • 4 cups arugula
  • 1 small orange (or 1 mandarin/tangerine), cut into segments
  • 1/4 cup crumbled goat cheese
  • 1/4 cup pistachios, lightly toasted
  • Olive oil
  • Salt & pepper

INGREDIENTS – DRESSING

• • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon balsamic vinegar
  • 1/2 teaspoon honey (or maple syrup)
  • 1 teaspoon Dijon mustard

INSTRUCTIONS
Roast the beets

• Preheat the oven to 400°F (200°C).
• Wrap beets in foil with a drizzle of olive oil and a pinch of salt.
• Roast 45–60 minutes until fork-tender. Cool, peel, and slice. (The beets can be made up to three days in advance. Alternatively, try precooked beets.)

Make the dressing

• Whisk all dressing ingredients until smooth.
• Season with a pinch of salt and black pepper to taste.

Assemble

• Toss arugula lightly with dressing.
• Top with beets, orange segments, cheese, and nuts.
• Finish with cracked pepper and a drizzle of olive oil.

INGREDIENTS

• • 1/2 cup pitted Medjool dates
  • 1 cup raw almonds
  • 1/4 cup unsweetened cocoa powder
  • 2 tablespoons almond butter
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon salt
  • Optional: 1–2 tablespoons almond milk (if needed for blending)

FOR ROLLING (OPTIONAL)

• • Cocoa powder
  • Chopped roasted almonds

INSTRUCTIONS

• Soak the dates in hot water for 20 minutes, then drain well.
• Blend almonds in a food processor until finely ground.
• Add dates, cocoa powder, almond butter, vanilla, and salt.
• Pulse until the mixture sticks together. If too dry, add almond milk a little at a time.
• Roll into bite-sized balls.
• Roll in cocoa powder or chopped almonds.
• Chill for 20–30 minutes to set.
• Optional: Serve in mini paper cups to mimic chocolate truffles.

This heart-healthy, feel-good menu is designed to nourish the mind and body from the first bite to the last.
Beets are rich in heart-healthy antioxidants and contain nitrates that are converted into nitric oxide, a vasodilator that relaxes blood vessels, can reduce blood pressure and improve blood flow. Arugula, a nutrient-dense cruciferous green, supports digestion and detox pathways while providing vitamins K, A, and C, folate, potassium, and glucosinolates linked to reduced inflammation and cancer risk. Pistachios add monounsaturated fats, plant-based protein, and vitamin B6, which supports neurotransmitter production and mood regulation.
Herb-crusted salmon is a rich source of omega-3 fatty acids for heart health, brain function, and glowing skin, while antioxidant-rich herbs and spices contribute anti-inflammatory compounds that enhance both flavor and function. Paired with quinoa and asparagus, this main course is balanced, grounding, and deeply satisfying.
Finish the meal with healthy chocolate almond truffles made from dates, almonds, and cocoa. These truffles are rich in fiber, antioxidants, and flavonoids that support circulation and can help elevate mood