The Nutrient-Dense Lunch This Functional MD Makes In 5 Minutes

This simple salad is perfect for even the busiest of days. Keeping shelf-stable ingredients handy (think: oil, vinegar, spices, seeds, tinned fish), takes the brain work and prep time out of making a delicious and nourishing lunch. “But you also want to go get fresh ingredients like tomatoes or avocados,” he adds. 

The ease of preparing this salad is reason enough to make it, and the health benefits are an added bonus. The majority of the ingredients are rich in omega-3 fatty acids, which support both the brain and the heart, and the tinned fish provides a sustainable source of protein.

The tomatoes contain the antioxidant lycopene, which supports immune functioning through its anti-inflammatory properties. Oh and by the way, “lycopene becomes more bioavailable when you add fat, like olive oil,” registered dietitian Jess Cording, M.S., R.D., CDN previously told mbg. So, definitely don’t skimp on adding them to this fat-filled salad.