• Beginner Daily Baseline Fuel
Wilted Spinach, Walnut & Berry Salad
Nutritional Role & Bio-benefit
Organic baby spinach leaves are rich in iron, vital for oxygen transport in red blood cells, and ecdysteroids to support muscle protein accretion. Walnuts add heart-healthy omega-3s.
How To Prepare
- 1Place 3 cups of washed organic baby spinach in a large bowl.
- 2Toss in 1/2 cup fresh wild blueberries and 1/4 cup chopped raw walnuts.
- 3Drizzle with a dressing of 1 tbsp olive oil and 1 tsp apple cider vinegar.
- 4Mix gently and eat fresh.
Yield / Servings
1 Salad
Prep Time
5 mins prep
Macronutrients
Carbs: 18g | Protein: 5g | Fat: 12g
Personalized Portions & Macros
Scale this recipe's portion size to align with your bodyweight and athletic training requirements.
lbs
1x
Scaled Nutrition Results (1x serving)
200 kcalThis carbohydrate-dominant portion of 18g is ideal for glycogen replenishment. Recommended consumption window: 2-3 hours pre-event or immediately post-training to maximize glycogen re-synthesis.
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Bio-Booster Cooking Tips
- ACV acidifies the stomach to maximize non-heme iron absorption.
- Blueberries add powerful cell-protecting anthocyanins.
- Do not cook the spinach to death; raw or lightly wilted keeps vitamin C intact.