What a Nutritionist Eats for Lunch To Support Healthy Hair
Raise your hand if you often scramble for a quick but nourishing lunch during your busy workday. Same.
That’s why I have this vegan, high-protein salad on repeat year-round. It’s delicious, filling and nourishing — plus, it makes enough for three to four days of meals! You can also enjoy it warm or cold, so it’s great for any time.
And as a huge bonus, it’s also great for your hair wellness. To kick up your hair wellness even further, add a daily hair supplement to your routine.
Erica’s Roasted Butternut Squash Salad with Tahini Garlic Miso Dressing
To make this salad, you’ll need the following:
- Quinoa: a high-protein ancient grain that’s one of the few complete vegan proteins (containing all the essential amino acids) and a great source of fiber.
- Lentils: another fantastic source of protein and a great source of plant-based iron! Iron deficiency is one of the most common nutrient deficiencies contributing to hair loss.
- Butternut squash: a rich source of vitamins, minerals and antioxidants, including B vitamins, potassium, manganese and magnesium.
- Cauliflower: a cruciferous vegetable that supports detoxification and contains a number of phytonutrients important for overall health.
- Kale: a second source of cruciferous veggie power! Kale is also a source of alpha-linolenic acid (ALA) which is an anti-inflammatory omega-3 fatty acid.
- Radicchio: one of the bitter greens, radicchio supports your digestive system and is a rich source of vitamin K.
- Turmeric: one of nature's most powerful anti-inflammatory herbs
- Cumin: a rich source of antioxidants and plant-based iron
For the dressing, you’ll need the following:
- Tahini: this sesame seed butter is creamy, mild and full of protein!
- Balsamic vinegar: a source of antimicrobial compounds that is beneficial for scalp and skin health.
- Miso paste: a wonderful source of probiotics to support gut health.
Ingredients:
- 1 tablespoon extra-virgin olive oil
- 1 medium butternut squash, peeled and cubed
- 1 head of cauliflower, cut into small florets
- 1 tsp ground cumin
- 1 tsp ground turmeric
- 1 cup cooked quinoa
- 1 cup cooked lentils
- 1 head kale, chopped with stalks removed
- 1 medium radicchio, chopped
Dressing:
- 4 tablespoons tahini
- 1 tablespoon balsamic vinegar
- 4 tablespoons water, hot
- ½ teaspoon garlic powder
- 1 teaspoon miso paste
- Salt and pepper to taste
Shop: Erica's Favorite Hair Wellness Products
How to Assemble the Salad
Now that you have all of the required ingredients together, here’s how to assemble the salad.
- Preheat your oven to 350 F. While preheating, peel and cube the butternut squash (or buy pre-cubed to save time!) and toss with a drizzle of olive oil. In a separate bowl, drizzle cauliflower florets with olive oil, turmeric and cumin. Season both with salt and pepper to taste. Roast butternut squash for 10; then add cauliflower florets and roast for an additional 20 minutes.
- Cook your quinoa and lentils according to package directions (or buy precooked!). Once cooked, mix with the chopped kale and radicchio.
- Allow roasted veggies to cool slightly, then add to the salad and mix.
- Make your dressing: mix all ingredients together until smooth. I find it easiest to use a blender or food processor, but you can also whisk by hand. Once smooth, pour over the salad and mix well.
Optional: top with a mixture of sunflower, chia or pumpkin seeds for crunch and additional nutrition!
This salad can be refrigerated for up to four days. Enjoy!
More From VEGAMOUR
- 4 Nutrition Choices That Are Showing Up In Your Hair, According to a Clinical Nutritionist
- These 8 Foods and Eating Habits May Contribute to Hair Loss
- Juice for Hair Growth: Can You Drink Your Way to Longer Hair?
