Salad with Mussels

This is a simple, fresh, satiating and nutrient-dense little salad recipe.  The mussels provide heaps of omega 3, zinc, selenium, phosphorus, manganese, iron, copper and choline along with B12, B5, B3, B2 and B1.  The spinach provides potassium, magnesium, K, A, folate and B1 while the bell peppers fill in the B6 and C.  

Macros

One serving of this recipe provides 228 calories, 26 g of protein, 5 g of fat and 16 g net carbs.

Micronutrients 

The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  

Ingredients

DescriptionAmountUnit
Tomato100g
Spinach 50g
Cucumber 100g
Mussel 95g
Green Bell Peppers 50g
Salt11/4 tsp
Black Pepper 11/4 tsp
Lemon Juice 1/2juice from one lemon
Parsley 10g

Directions

  • Wash and slice all the vegetables and leaves into bite side salad bits.
  • Place into sealable containers (if taking to work) or place in a bowl if eating immediately.
  • Add fresh or canned mussels.
  • Add lemon juice, parsley, salt and pepper to taste.

Contributor 

  • Saskia Lesser 

Suitable for 

  • maximum nutrient density
  • fat loss
  • bodybuilder 
  • blood sugar and fat loss

Ranking 

The ranking of this recipe for each goal is shown below (click the link to see the highest-ranking recipes for each goal).

nutrient density99%
lean bulking/bodybuilder96%
fat loss99%
blood sugar & fat loss99%
blood sugar/diabetes 90%
athlete/bulking66%
ketogenic 65%
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