Rocket Lentil Avocado Midday Salad (Gut-Supporting)
Overview
This polyphenol-rich midday salad combines quinoa or lentils with vegetables, healthy fats from avocado and early harvest olive oil, and omega-3 from walnuts. Lentils and quinoa provide fibre that feeds gut bacteria; walnuts provide omega-3 and polyphenols; olive oil contributes phenolic compounds.
Ingredients
- 1 cup (240 ml) rocket
- ¼ cup olives
- 1 tbsp (15 ml) walnuts
- ½ avocado
- ½ cup cherry tomatoes
- ½ cup cooked quinoa or ½ cup cooked lentils (key for gut health)
- 1 tbsp (15 ml) early harvest olive oil
- Lemon juice
- Optional: basil, herbs
Method
- Add cooked quinoa or lentils as the base.
- Top with rocket, tomatoes, olives, avocado.
- Add walnuts.
- Drizzle with early harvest olive oil + lemon.
- Toss lightly.
Nutrition
~520 kcal · balanced macros · high fibre · high polyphenols
Brain Health Notes
- Quinoa or lentils provide fibre and resistant starch that feed gut bacteria; fibre fermentation produces SCFAs, which are studied for gut health.
- Walnuts provide fibre, omega-3 (ALA), and polyphenols.
- Early harvest olive oil contains phenolic compounds associated with antioxidant activity.
- Vegetables and olive oil contribute polyphenols studied for various cellular effects.
Foods/Substances
8 foods in this recipe
Avocado
MUFA-rich fruit with vitamin E, lutein, and glutathione
Substances: Lutein, Potassium, Vitamin E (Tocopherols/Tocotrienols), β-Carotene
Lemon
Vitamin C for iron absorption enhancement and pH adjustment
Substances: Eriocitrin, Hesperidin, Vitamin C (Ascorbate)
Olive Oil (Early Harvest)
Premium extra virgin olive oil with enhanced CoQ10, oleuropein, and polyphenol content from early harvest timing
Substances: Coenzyme Q10 (CoQ10), Hydroxytyrosol (Olive Polyphenol), Oleacein, Oleocanthal, Oleuropein, Tyrosol
Olives
MUFA source with polyphenols
Quinoa
Pseudograin with magnesium, iron, and balanced plant protein
Substances: Choline, Histidine, Iron, Isoleucine, Leucine, Lysine, Magnesium, Manganese, Methionine, Phenylalanine, Phosphorus (Phosphate), Threonine, Tryptophan, Valine, Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B6 (Pyridoxine → PLP), Vitamin B9 (Folate; 5-MTHF), Zinc
Tomatoes
Lycopene, vitamin C, and food matrix effects on absorption
Substances: Lycopene, Potassium, Vitamin C (Ascorbate)
Walnuts
ALA omega-3, polyphenols, and ellagitannins for urolithin A production
Substances: ALA (Alpha-Linolenic Acid), Copper, Linoleic Acid (LA, n-6), Magnesium, Manganese, Phosphorus (Phosphate)
Recipe nutrition
Figures are still calculated from USDA-based nutrient data on each food page (per 100 g). For this recipe we have not yet added ingredient weights, so the table adds one full “100 g” slice of each linked food, not the grams actually used (which would misrepresent small amounts like herbs, spices, or oil). When portion sizes are added for the recipe, the same panels are multiplied by the real amounts—so the maths can be precise for every ingredient.
| Nutrient / class | Foods in recipe | Total (100 g per linked food) | % RDA aggregate |
|---|---|---|---|
| Core nutrition | |||
| Energy | Avocado, Lemon, Lentils, Quinoa, Tomatoes, Walnuts | 1617 kcal | — |
| Protein* | Avocado, Lemon, Lentils, Quinoa, Tomatoes, Walnuts | 56.3 g | 46.9-93.8%* |
| Total fat | Avocado, Lemon, Lentils, Quinoa, Tomatoes, Walnuts | 94.4 g | — |
| Saturated fat | Lemon, Olive Oil (Early Harvest), Olives, Quinoa, Walnuts | 38.6 g | — |
| Carbohydrates | Avocado, Lemon, Lentils, Quinoa, Tomatoes, Walnuts | 156.7 g | — |
| Fibre | Lemon, Quinoa, Tomatoes, Walnuts | 14.9 g | — |
| Key micronutrients | |||
| Iron | Avocado, Lemon, Lentils, Quinoa, Tomatoes, Walnuts | 15.3 mg | 85.1% |
| Zinc | Avocado, Lemon, Lentils, Quinoa, Tomatoes, Walnuts | 10.8 mg | 98.4% |
| Magnesium | Avocado, Lemon, Lentils, Quinoa, Tomatoes, Walnuts | 508.6 mg | 121.1% |
| Selenium | Quinoa, Walnuts | 26.0 µg | 47.3% |
| Calcium | Avocado, Lemon, Lentils, Quinoa, Tomatoes, Walnuts | 236.3 mg | 23.6% |
| Potassium | Avocado, Lemon, Lentils, Quinoa, Tomatoes, Walnuts | 2828.1 mg | 83.2% |
| Copper | Walnuts | 1.6 mg | 176.7% |
| Choline | Quinoa | 70.2 mg | 12.8% |
| Folate | Avocado, Lemon, Quinoa, Tomatoes | 333.7 µg | 83.4% |
| Vitamin B6 | Avocado, Lemon, Quinoa, Tomatoes | 0.8 mg | 45.3% |
| Bioactive compounds | |||
| ALA | Lemon, Olive Oil (Early Harvest), Olives, Quinoa, Walnuts | 10887.4 mg | — |
| EPA | Olive Oil (Early Harvest), Olives | 1.3 mg | — |
| DHA | Quinoa | 47.0 mg | — |
| Total omega-3 | Lemon, Olive Oil (Early Harvest), Olives, Quinoa | 1855.7 mg | — |
| Polyphenols (proxy) | Walnuts | Varies by product / preparation | — |
Aggregate %RDA uses adult reference intakes and the summed food-level values shown above.
* Protein is shown as a range, benchmarked to 1.2 g/kg/day using a 50-100 kg reference adult range.
Biological Target Matrix
BRS-X(ECS) - Endocannabinoid System
| Substance | Contribution Level | Foods | Mechanism of Action |
|---|---|---|---|
| Choline | Contextual / minor contributor | Precursor for phosphatidylcholine (PC) synthesis; PE can be converted into PC or N-acyl phosphatidylethanolamines (NAPEs); NAPEs are precursors to N-acyl ethanolamines (NAEs) like palmitoylethanolamide (PEA), oleoylethanolamide (OEA), and anandamide (AEA), bioactive lipids which act as neuromodulators with anti-inflammatory, neuroprotective, and mood-regulating effects |