Staying Strong

? 1 bunch of kale, stems removed and leaves chopped

? 1/2 cup chopped fresh parsley

? 1/2 cup chopped fresh mint

? 1/2 cup chopped walnuts

? 1/2 cup crumbled feta cheese

? 1/4 cup olive oil

? 1/4 cup red wine vinegar

? Salt and pepper to taste

Instructions:

? Cook the quinoa according to package instructions and let it cool.

? In a large mixing bowl, combine the cooked farro, cooked brown rice, red onion, red bell pepper, and yellow bell pepper.

? In a separate bowl, mix together the olive oil, red wine vinegar, salt, and pepper to make the dressing.

? Add the chopped kale, parsley, mint, and walnuts to the mixing bowl with the grains and vegetables.

? Pour the dressing over the salad and toss well to combine.

? Top the salad with crumbled feta cheese and serve.

Enjoy this nutritious and flavorful whole grain salad as a side dish or a light meal!

• Include lean protein sources:

Lean protein sources such as chicken, fish, tofu, beans, and legumes provide important amino acids that are essential for building and repairing tissues in the body.

Here's a recipe for grilled chicken with a citrus marinade:

Ingredients:

? 4 boneless, skinless chicken breasts

? 1/4 cup olive oil

? 1/4 cup fresh orange juice

? 1/4 cup fresh lemon juice

? 2 cloves garlic, minced

? 1 teaspoon salt

? 1/2 teaspoon black pepper

Instructions:

? In a large bowl, whisk together the olive oil, orange juice, lemon juice, garlic, salt, and pepper.

? Add the chicken breasts to the bowl and toss to coat in the marinade. Cover and refrigerate for at least 30 minutes or up to 4 hours.

? Preheat the grill to medium-high heat.

? Remove the chicken from the marinade and discard the remaining marinade.

? Grill the chicken for 6-8 minutes per side, or until cooked through.

? Let the chicken rest for a few minutes before slicing and serving.

Optional: serve with a side of roasted vegetables or a salad for a balanced meal.

Here is a recipe for a vegetarian chickpea and spinach curry that is rich in protein:

Ingredients:

? 1 can of chickpeas, drained and rinsed

? 1 onion, chopped

? 2 cloves garlic, minced

? 1 tsp ginger, minced

? 1 tsp ground cumin

? 1 tsp ground coriander

? 1/2 tsp turmeric

? 1/2 tsp smoked paprika

? 1/4 tsp cayenne pepper

? 1 can diced tomatoes

? 1/2 cup water

? 1 tbsp olive oil

? 4 cups fresh spinach, chopped