DNA Fit -Mediterranean Meal: Roast Pumpkin, Chicken and Quinoa Baby Spinach Salad
Nutrition and fitness are with cooking what I am most passionate about. I literally spend all my free time reading about new studies, holistic health approach and new nutritional theories. As fascinating as it is, I feel sometime there is also SO MUCH rubbish out there and very few are the sources that can actually be trusted.
If you are looking into a way to stay fit, lose weight or build muscles, you can literally get lost in all the different plans and solutions available. Paleo, Keto, Low-carb, Mediterranean, Scandinavian, you name it. The key of all success factors in any nutritional regimes is to find the one which is RIGHT for YOUR body. What works for your best friend might be completely wrong and harmful for you. I have spent years and years in finding the type of diet that a) I enjoy and b) suit my body and makes me actually healthy and strong.
Recently I came across a new fitness and nutrition plan which is (for once) seriously personalized. It is called DNAFit and it’s a groundbreaking new DNA genetic test that helps you create a personalized fitness and nutrition plan – according to your genetics. A simple saliva swab unlocks the genetic information of 45 of your personal fitness and nutrition genes, enabling you to follow fitness training plans and nutritional diet plans that are directly related to your personal genetics. It’s a VIP blueprint to your DNA! No more fad dieting. No more ‘cookie-cutter’ training plans. Now you can train and eat the way you are genetically meant to and see the results you expect.
Once you get your DNA tested, you will be told if you fall into the Mediterranean Diet profiles, into the Low-Fat one or into the Low-Carb one.
Based on that you will receive a meal plan and eating instructions which, together with a personalized training plan, will help you achieve a healthy and strong body.
Now we all know that meal plans might be boring and sometimes repetitive, thus I have decided to partner up with DNAFit and create a recipe for each single one of their DNA profiles.
We start today with the Mediterranean.
The Mediterranean diet is so-called due to its prevalence in Mediterranean countries such as Italy (home anyone?), Southern France, and Greece. It is rich in vegetables, but low in red meat, with most of its protein sources coming from poultry and fish. It contains good fat sources in the form of olive oils and nuts, as well as oily fish. The Mediterranean diet is an excellent source of micro-nutrients, including lycopene from tomatoes, vitamin C from peppers, citrus fruit, spinach and broccoli, and various antioxidants and flavonoids from grapes (think red wine!), cherries, and colored vegetables.
I love the Mediterranean Diet. It is what I grew up with and many studies have proved that it may reduce the risk of heart disease. DNAFit Mediterranean diet is based on 1,500 calories per day for women and 1,800 calories per day for men. If you are on the Mediterranean diet, you should eat plenty of vegetarian foods including vegetables, fruits, whole grains, legumes, nuts and seeds. You should also replace saturated fats with unsaturated fats, i.e., swapping butter for olive oil, red meat for white or oily fish.
The recipe I have created is based on these directions and features lean skinless organic chicken breast with baby spinach, roasted pumpkin and rocket all dressed with a healthy citrus turmeric olive oil.
Ingredients (serves 2):
- 250 g chicken breast (skin and bones removed)
- 300 g pumpkin (cut into wedges)
- 50 gr baby spinach
- a handful of fresh rocket leaves
- 5-6 kalamata olives
- 1 large red radish, sliced
- 1/2 cup cooked quinoa
for the dressing
- 1/4 cup extra virgin olive oil
- juice of half lemon
- 1/4 tsp turmeric
- 1 tbsp hemp seeds
- 1/4 cup apple cider vinegar
- salt and ground black pepper
Pat the chicken dry using kitchen towel and season with salt and pepper on both sides
Grill it on a hot pan for about 5 min/side until cooked through. Remove and slice it
Wash up some baby spinach, slice up the radish and pit the olives
Cut the pumpkin into wedges and roast it at 200 C for 30 min.
Cook the quinoa and let it cool down
For the dressing in a jar combine all the ingredients and shake them until the turmeric and salt are dissolved
Plate your dish by laying spinach, olives, radish, chicken and rocket, sprinkle the quinoa and dressing.
There you have it: a tasty, well-balance meal which is right for YOU 🙂
If you would like to know more about DNAFit, here is how you can connect:
For sponsorship, product reviews, recipe creations of your products, contact: [email protected]