Chicken and cubed avocado change a simple side salad into a therapeutic meal for natural stress treatment.   

Prep Time: 15 minutes

Total Time: 15 minutes

Ingredients

2 cups baby spinach torn into bite sized pieces

2 cups lettuce torn into bite sized pieces

Broccoli ½ cup

Carrots ½ cup

4 oz grilled chicken

½ cup avocado cubes

1 Tablespoon grated cheddar cheese

1 Tablespoon sunflower seeds

1 Tablespoon flaxseeds

¼ cup whole grain croutons

1 tablespoon extra-virgin olive oil

3 tablespoons lemon juice

Salt and pepper to taste

Instructions

1. Place the green leafy vegetables in a large bowl. Add the other vegetables. Toss in the chicken, croutons and avocado. Sprinkle the flaxseeds, sunflower seeds and grated cheese on top.

2. In a separate bowl make the dressing by whisking the olive oil and lemon juice as you season them with salt and pepper.

3. Drizzle the dressing over the salad and toss it with a fork.

4. Serve immediately.

Nutrient Notes

Spinach is rich in vitamin A which mops up the free radicals that damage cells. When the body is under stress more free radicals are produced and thus spinach vital for natural stress management.

Broccoli is a good source of vitamin C which is very important in helping the body cope with chronic stress. It also contains vitamin A which protects the cells from free radical damage.

Chicken is a good source of vitamin B6 or pyridoxine which is used by the body to synthesize serotonin that imparts a feeling of psychological well-being.

Avocados are rich in vitamin B3 or niacin which is used by the body to serotonin which is imparts a feeling of psychological well-being.

Cheese is useful since it contains vitamin B12 or cyanocobalamin which is beneficial for stress management because its deficiency is associated with irritability and mood swings.

Sunflower seeds are used for natural stress management because they contain omega 3 fatty acids which alleviate mood changes. They also contain vitamin B6 or pyridoxine which is used to make serotonin.

Flax seeds are useful for natural stress management because they contain omega 3 fatty acids and vitamin B1.

Whole grain bread is used for natural stress management since it increase serotonin levels in the body which results in a feeling of emotional well-being. It also contains tryptophan.

Calorie Counter

2 cups Spinach 15 calories

2 cups Lettuce 15 calories

Broccoli ½ cup 15 calories

Carrots ½ cup 25 calories

Chicken (grilled, skinless) 4 oz 200 calories

½ cup avocado cubes 200 calories

1 Tablespoon cheddar cheese 30 calories

1 Tablespoon sunflower seeds 50 calories

1 Tablespoon flaxseeds 55 calories

¼ cup whole grain croutons 50 calories

Olive oil 1 tablespoon 100 calories

1 lemon 10 calories

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