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Infused water is best consumed within 24 hours. Keep refrigerated for freshness.
Smoothies are best enjoyed immediately, but you can refrigerate for up to 6 hours in an airtight container.
Quinoa salad keeps well for 2–3 days in the fridge—great for meal prep!
Variations
Add grated ginger or turmeric to the water for additional anti-inflammatory benefits.
Swap spinach for kale or romaine in the smoothie for a different nutrient profile.
Add diced avocado or sunflower seeds to the quinoa salad for healthy fats and texture.
FAQ
Q: Which nutrients help reduce mild swelling?
A: Potassium, magnesium, and antioxidants are key players. They help regulate fluid balance and reduce inflammation.
Q: Can these recipes help with PMS-related bloating?
A: Yes! These foods are gentle on the digestive system and contain natural diuretics like cucumber and parsley.
Q: Are there foods to avoid when trying to reduce swelling?
A: Yes—avoid high-sodium processed foods, sugary snacks, and excessive caffeine, which may worsen fluid retention.
Q: Can I add protein to the quinoa salad?
A: Absolutely! Chickpeas, grilled tofu, or hard-boiled eggs pair well and make it a more filling dish.
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