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◉ Mediterranean Diet · 99. Mediterranean Quinoa Salad
I. Recommended Dietary Therapy and Reasons
Recommended dishes:地中海藜麦沙拉（Quinoa Mediterranean Salad）
Recommended reasons: 地中海藜麦沙拉包含谷物、蔬菜与橄榄油，营养结构清晰，适合稳定期生活结构与支持系统主题。它便于预备和携带，能帮助学习者用规律饮食支撑情绪稳定，把恢复落实到每天可执行的小安排中。
2. Recipe and Method
Recipe (1–2 servings):
- 1 bowl of cooked quinoa
- 黄瓜丁 40 g
- 小番茄 5 颗
- 黑橄榄 4 颗
- 1 teaspoon olive oil
- 1 teaspoon lemon juice
- A little parsley
- A pinch of black pepper
practice:
- 藜麦提前煮熟并放凉。
- 黄瓜、小番茄和橄榄切好。
- 将藜麦与蔬菜混合。
- 加入橄榄油、柠檬汁、欧芹和黑胡椒。
- 轻轻拌匀后食用。
3. Small rituals for body and mind
拌藜麦时，观察每种食材都在盘中有位置。
提醒自己稳定期也需要结构，而不是完全放松管理。
食用后写下明天一个可以提前准备的小安排。
4. Dietary Therapy Experience Record
- Record the time of consumption, whether it is breakfast, lunch, dinner, or physical and mental care when impulses, fatigue, or anxiety are rising.
- Observe the changes in satiety, stomach comfort, body relaxation, and intensity of hair-plucking urge within 30–60 minutes after consumption.
- Record whether this recipe helps you delay impulses, stabilize your emotions, or more gently return to your bodily sensations.
V. Instructional Videos (approximately 3–5 minutes)
Video Title:地中海藜麦沙拉（Quinoa Mediterranean Salad） · 东西疗愈食谱教学
6. Precautions
- 藜麦需冲洗后煮熟。
- 胃酸明显者减少柠檬汁和番茄。
- Olives contain salt; those with a low-salt diet should consume only small amounts.
- 对谷物敏感者先少量尝试。
hint:This recipe is for daily physical and mental well-being and is not a substitute for any medical diagnosis or treatment. If you have allergies, chronic illnesses, are pregnant, are taking special medications, or require low-sodium or low-sugar diets, please prioritize following the advice of your healthcare provider and nutritionist.
Intelligently recommend dietary therapy combinations according to the course stage, which are low-burden, highly nutritious, easy to operate and replaceable; load them to the content box on the right with one click, so you can eat well and make rapid progress.
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Record key progress and reflections by unit, automatically summarize and visualize trends, support attachments and reminders, and help you steadily achieve your goals with full traceability.