Perfect for Your Genetic Profile
This Mediterranean grain bowl combines multiple whole grains with fresh vegetables and heart-healthy olive oil. Ideal for those with high AMY1 expression who process complex carbohydrates efficiently, while being dairy-free for lactose sensitivity.
Ingredients
- 1 cup quinoa, cooked
- 1 cup bulgur wheat, cooked
- 2 cups baby spinach
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 1/2 cup kalamata olives
- 1/4 cup sun-dried tomatoes, chopped
- 1/4 cup fresh basil, chopped
- 1/4 cup fresh parsley, chopped
- 1/4 cup extra virgin olive oil
- 3 tablespoons lemon juice
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- Sea salt and black pepper to taste
- 1/4 cup pine nuts, toasted
Instructions
- Cook quinoa and bulgur wheat according to package directions. Let cool.
- In a large bowl, combine cooked grains with baby spinach.
- Add cucumber, cherry tomatoes, red onion, olives, and sun-dried tomatoes.
- In a small bowl, whisk together olive oil, lemon juice, garlic, and oregano.
- Pour dressing over grain mixture and toss well.
- Season with salt and pepper to taste.
- Top with fresh herbs and toasted pine nuts.
- Let sit for 10 minutes before serving to allow flavors to meld.
Nutritional Benefits
Complex Carbs: 48g
Sustained energy from whole grains
Fiber: 8g
Supports digestive health
Healthy Fats: 15g
Heart-healthy olive oil
Protein: 12g
Complete protein from quinoa
Chef's Tips
- Prepare grains in advance for quick assembly
- Toast pine nuts in a dry pan for extra flavor
- Add roasted vegetables for seasonal variation
- This bowl tastes even better the next day