017 Nutri Bites - Dark mornings and Nights: Impact on nutrition and mindset

**Podcast Episode 17: The Impact of Dark Mornings and Nights on Nutrition & Mindset** In this episode of Nutri Bites, join Michelle as she delves into how the changing seasons affect our nutrition and mindset, particularly during the dark mornings and nights. Discover practical tips to stay nourished and maintain a positive mindset during these challenging times. Don't miss out on expert insights and valuable advice to navigate the winter months with ease. Tune in to Nutri Bites podcast episode 17! For more nutrition tips and recipes, follow us on Instagram @nutri.beau and visit our website nutribeau.co.uk. Have a question or topic suggestion? Email us at admin@nutribeau.co.uk. And as a bonus, here's a delicious recipe to brighten up your day: **Grilled Salmon with Quinoa and Roasted Vegetables** Ingredients: - 2 salmon fillets - 1 cup quinoa - 2 cups water or broth - 1 tablespoon olive oil - 1 teaspoon minced garlic - Salt and pepper to taste - 1 teaspoon lemon zest - 2 cups mixed vegetables (such as bell peppers, broccoli, and carrots) - 1 tablespoon balsamic vinegar - Fresh herbs for garnish (such as parsley or thyme) Instructions: 1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper. 2. Rinse the quinoa under cold water in a fine mesh strainer. In a medium saucepan, bring 2 cups of water or broth to a boil. Add the quinoa, reduce the heat to low, cover, and simmer for 15-20 minutes, or until the liquid is absorbed and the quinoa is tender. Fluff with a fork and set aside. 3. While the quinoa is cooking, prepare the vegetables. Chop them into bite-sized pieces and place them on the prepared baking sheet. Drizzle with olive oil, minced garlic, salt, and pepper. Toss to coat evenly. Roast in the preheated oven for 20-25 minutes, or until the vegetables are tender and lightly browned. 4. While the vegetables are roasting, prepare the salmon. Season the salmon fillets with salt, pepper, and lemon zest. Heat a grill pan or skillet over medium-high heat and lightly oil the surface. Place the salmon fillets skin-side down onto the pan and cook for 4-5 minutes on each side, or until cooked through and lightly browned. Remove from heat and set aside. 5. Once the quinoa and vegetables are cooked, assemble the meal by dividing the quinoa, roasted vegetables, and grilled salmon between two plates. Drizzle the vegetables with balsamic vinegar and garnish with fresh herbs. 6. Serve hot and enjoy your balanced meal packed with protein, healthy fats, fiber, and essential nutrients to nourish your body during the dark months. Stay tuned for more insightful episodes and delicious recipes on Nutri Bites!