- Easy
- 10 min
- 2 serv.
- 3 synergies
- Now at its best: Spinach
A quick salad with creamy avocado, crunchy walnuts and pumpkin seeds on a bed of baby spinach. Fresh citrus dressing finishes it off. Ready in ten minutes.
This is the weeknight salad — ten minutes, no cooking, no fuss. Baby spinach on a plate, avocado cubes on top, a handful of walnuts and pumpkin seeds for crunch, red onion in thin rings for a bit of sharpness. The dressing is lemon and olive oil, nothing more — you want the avocado to shine, not be drowned out. Give the spinach a quick massage with the lemon juice and a pinch of salt, the leaves will soften and absorb more flavour. Cut the avocado last, you know the drill. Perfect as lunch, as a side with grilled meat, or as a light evening meal when you want something that doesn't sit heavy.
- 10
- min prep
- 0
- min cook
- 10
- min total
Nutritional Synergies
This recipe combines ingredients that enhance each other:
Red Onion 
Olive Oil Fat increases bioavailability of quercetin from red onion
Technical: Red onion contains 32-65mg quercetin per 100g — the richest food source. Quercetin is poorly water-soluble (2μg/mL) but dissolves well in fats. Olive oil increases quercetin oral bioavailability by 50-70% through lipid-based lymphatic transport instead of the portal vein.
What does this mean for you? Sauté red onion in olive oil (soffritto) for maximum quercetin absorption. Oil dissolves quercetin and improves transport to your bloodstream. Caramelizing also enhances flavor.
Anti-inflammatoryHeart
Spinach 
Avocado Fat source for better absorption of fat-soluble nutrients
Technical: Spinach contains 12.2mg lutein per 100g — highest of all vegetables. Avocado provides 15g monounsaturated fats per 100g that increase carotenoid bioavailability up to 15x (Molecular Nutrition & Food Research). Avocado's own lutein (0.27mg/100g) also contributes.
What does this mean for you? Spinach salad with avocado is an excellent combination for your eye pigments. Without fat you barely absorb lutein — with avocado up to 15x more. Lutein and zeaxanthin contribute to the maintenance of normal vision.
Skin & HairHeartFocus
Spinach Olive Oil Makes fat-soluble vitamins and antioxidants available
Technical: Spinach contains 483μg vitamin K (403% RDI), 5626μg beta-carotene, 2mg vitamin E and 12.2mg lutein — all fat-soluble. Without fat only 5-10% is absorbed. Olive oil's monounsaturated fats (73% oleic acid) form micelles that increase absorption 2-5x.
What does this mean for you? Always eat spinach with olive oil or another fat source. Without fat you waste most of spinach's impressive vitamin profile. A drizzle of olive oil is essential for proper absorption.
Skin & HairJoints
Instructions
- 1 Whisk lemon juice and olive oil together with a pinch of salt and pepper in a small bowl until smooth.
Nutrition per serving
Indicative values per serving.
Timing & Suitability
Shelf life: 1 days in fridge
Tags & Diet
Allergens: Nuts