- Medium
- 30 min
- 2 serv.
- 7 synergies
- Now at its best: Salmon
A nourishing bowl with pan-seared salmon, roasted Brussels sprouts, quinoa and creamy avocado. Flaxseed and sesame seeds add a nutty touch, lemon juice brings freshness. A complete meal rich in omega-3 and plant-based protein.
The aroma of roasted Brussels sprouts from the oven announces this bowl before you even see it. Golden brown and lightly caramelized, they sit beside a piece of tender salmon with a crispy crust — pan-seared in good olive oil until the outside is crunchy and the heart still soft pink. Below, a bed of fluffy quinoa; beside it, slices of creamy avocado. The flaxseed and sesame seeds are sprinkled on at the last moment — giving every bite a subtle nutty crunch. A squeeze of lemon juice over the whole thing brings it all together. This is the bowl for anyone who wants something after an active day that's both satisfying and nourishing.
- 10
- min prep
- 20
- min cook
- 30
- min total
Nutritional Synergies
This recipe combines ingredients that enhance each other:
Avocado 
Sesame Seeds Healthy fats improve mineral absorption from sesame seeds
Technical: Avocado contains 15% mono-unsaturated fats and vitamin E. Sesame seeds are rich in calcium (975mg/100g), iron (14.5mg) and zinc. The fats from avocado improve absorption of these minerals and the fat-soluble lignans (sesamin, sesamolin) from sesame seeds.
What does this mean for you? Add sesame seeds to your avocado toast or poke bowl. The combination is not only delicious but also remarkably rich in minerals.
JointsEnergySkin & Hair
Flaxseed 
Olive Oil ALA omega-3 + oleic acid: complementary fatty acids for heart and brain
Technical: Flaxseed contains 23g ALA (omega-3) per 100g. Olive oil contains 73% oleic acid (omega-9) with proven cardiovascular benefits. ALA is partly converted to EPA/DHA, while oleic acid lowers LDL. Together they offer complementary lipid modulation.
What does this mean for you? Add ground flaxseed to salads with olive oil dressing, or mix into pesto. Two fatty acid sources that protect your heart through different routes.
HeartFocusAnti-inflammatory
Olive Oil Sesame Seeds Olive oil fats improve absorption of sesame seed minerals and lignans
Technical: Olive oil's monounsaturated fats (oleic acid) improve absorption of fat-soluble lignans from sesame seeds. Additionally, olive oil polyphenols (oleocanthal) and sesame lignans form a broader antioxidant spectrum.
What does this mean for you? Use olive oil in dishes with sesame seeds — for example in an Asian salad or as a base for tahini dressing.
HeartAnti-inflammatorySkin & Hair
Quinoa Avocado Fat increases absorption of quinoa's fat-soluble vitamins
Technical: Quinoa contains vitamin E (2.4mg/100g), beta-carotene and other carotenoids that are fat-soluble. Avocado contains 15g healthy fats that stimulate micelle formation in the gut and increase absorption of these vitamins by 3-5x. Avocado also provides extra potassium (485mg).
What does this mean for you? Add avocado to your quinoa salad or bowl. This increases not only satiety through the fats but also nutrient absorption.
EnergySkin & Hair
Brussels Sprouts Olive Oil Fat increases absorption of Brussels sprouts' vitamin K and carotenoids
Technical: Brussels sprouts contain 177μg vitamin K per 100g (148% RDI), 450μg beta-carotene and 1590μg lutein+zeaxanthin — all fat-soluble. Roasted in olive oil, bioavailability increases 3-5x through micelle formation. Roasting also caramelizes natural sugars reducing bitter taste.
What does this mean for you? Roast Brussels sprouts in olive oil — not only the tastiest preparation but also the most nutritious. Without fat your body barely absorbs the vitamin K, beta-carotene and lutein.
JointsSkin & Hair
Sea Salt Avocado Minerals improve flavor perception and electrolyte balance
Technical: Sea salt contains trace minerals (magnesium, potassium, calcium) besides sodium. Tomato is rich in potassium (237mg/100g) and lycopene. Avocado adds magnesium (29mg) and potassium (485mg). Together they form a broad electrolyte profile: sodium (salt) + potassium (tomato/avocado) + magnesium (avocado) — essential for fluid balance and nerve function.
What does this mean for you? Sprinkle tomato and avocado with a pinch of sea salt. This is more than flavor — the minerals complement each other for a complete electrolyte balance.
HeartEnergy
Sea Salt Olive Oil Minerals + polyphenols for cellular balance
Technical: Sea salt's sodium is essential for the sodium-potassium pump (Na+/K+-ATPase) that regulates every body cell. Olive oil's oleuropein and hydroxytyrosol provide antioxidant protection for cell membranes. The combination supports cell integrity: sea salt regulates ion balance, olive oil protects the membrane. In Mediterranean cuisine, coarse sea salt + olive oil is the most basic flavor profile.
What does this mean for you? Freshly ground sea salt with extra virgin olive oil is the simplest and most nutritious finishing of any dish. The combination provides the basic needs of your cells: minerals for function, polyphenols for protection.
HeartGeneral Wellness
Instructions
- 1 Preheat the oven to 200°C. Cook the quinoa in 240 ml water with a pinch of salt for 15 minutes on low heat.
Nutrition per serving
Indicative values per serving.
Timing & Suitability
Shelf life: 1 days in fridge
Tags & Diet
Allergens: Fish, Sesame