Nourish Your Spine: A Quick Three-Course Meal for Wellness

A balanced, nutrient-rich diet can work hand in hand with chiropractic care to reduce inflammation, support tissue repair, and boost overall vitality. Here’s a delicious three-course meal designed to complement your journey to a healthier spine.

Appetizer: Spinach & Walnut Salad with Citrus Dressing

Benefits:
This salad is packed with antioxidants, vitamins, and omega-3 fatty acids—ideal for reducing inflammation and supporting joint health.

Ingredients:

Salad:

• 4 cups fresh baby spinach

• 1/2 cup toasted walnuts

• Optional: 1/4 cup crumbled feta cheese

• 1/2 cup sliced strawberries or mandarin orange segments

• Dressing:

• Juice of 1 lemon

• 2 tablespoons extra-virgin olive oil

• 1 teaspoon honey

• Salt and pepper to taste

Instructions:
Toss the spinach, walnuts, and fruit in a bowl. In a separate container, whisk together the lemon juice, olive oil, honey, salt, and pepper. Drizzle the dressing over the salad just before serving.

Main Course: Grilled Salmon with Quinoa & Roasted Vegetables

Benefits:
Salmon provides lean protein and omega-3 fatty acids for muscle repair, while quinoa offers a complete protein and fiber. Roasted vegetables add a spectrum of vitamins and minerals to support overall wellness.

Ingredients:

• Salmon:

• 4 fillets (approx. 6 oz each)

• 1 tablespoon olive oil

• 1 teaspoon paprika

• 1/2 teaspoon garlic powder

• Salt and pepper

• A squeeze of lemon juice

• Quinoa:

• 1 cup quinoa

• 2 cups water or low-sodium vegetable broth

• A pinch of salt

• Vegetables:

• 1 red bell pepper, 1 yellow bell pepper (sliced)

• 1 zucchini (sliced)

• 1 red onion (wedged)

• 2 tablespoons olive oil

• Salt, pepper, and dried herbs (thyme or rosemary)

Instructions:
Rinse the quinoa and simmer it with water or broth and salt for about 15 minutes until absorbed. Meanwhile, toss the vegetables with olive oil, salt, pepper, and herbs, and roast at 400°F (200°C) for 20–25 minutes. Brush the salmon with olive oil, season with paprika, garlic powder, salt, and pepper, then grill for 4–5 minutes per side. Finish with a squeeze of lemon juice.

Personal Note: A well-prepared salmon dish not only delights the palate but also supports the muscle repair essential for effective chiropractic care.

Dessert: Chia Seed Pudding with Fresh Berries

Benefits:
A light, nutritious finish, this pudding is rich in omega-3s, fiber, and antioxidants—perfect for a guilt-free treat.

Ingredients:

• 1/4 cup chia seeds

• 1 cup unsweetened almond milk (or your preferred plant-based milk)

• 1–2 teaspoons maple syrup or honey

• 1/2 teaspoon vanilla extract

• A pinch of salt

• 1 cup mixed berries

Instructions:
Mix the chia seeds, almond milk, sweetener, vanilla, and salt in a bowl or jar. Refrigerate for at least 4 hours or overnight until it thickens. Stir well before serving and top with mixed berries.

Final Thoughts

This concise three-course meal is crafted to support your chiropractic care by delivering key nutrients that reduce inflammation and promote healing. Enjoy these dishes as part of your wellness routine, and remember to Book a Nutritional Consultations and Membership for personalized advice.

Bon appétit, and here’s to your health!