Today we’re making something we call in the forest a “many-letters plate”: colors going wild, good fats so the fat-soluble vitamins don’t have to walk around barefoot, and a little hint of “I’m taking care of myself without getting all intense about it”.

Ingredients:

• 1 big handful of spinach or lamb’s lettuce
• 1 red bell pepper in strips (vitamin C, the good kind of firecracker)
• 1 carrot in ribbons or grated (for those pro-vitamin A vibes)
• 200 g mushrooms (button, portobello, or a mix), if you can, give them a little sun time first
• 1 can of sardines in olive oil or 120-150 g smoked salmon (here comes the D and the “you got this, champ”)
• 1 egg (optional but glorious), boiled or pan-fried
• 1/2 avocado (good fats so A, E, and K hop on the ride)
• A small handful of sunflower or pumpkin seeds (vitamin-friendly crunch)
• For the dressing: 1 plain yogurt, juice of 1/2 lemon, 1 teaspoon mustard, salt, pepper, and a little splash of oil

Prep:

Sauté the mushrooms in a pan with a tiny bit of oil and salt until they’re golden on the edges, like “happy little toasty bits”.

If you’re using egg, boil it 9-10 minutes and peel it with patience, or cook it in the pan if you’re feeling a yolk with attitude.

In a big bowl, build your green base and layer on the pepper, carrot, avocado chunks, and the warm mushrooms. Then add the sardines or salmon like they’re the VIP guest, no shyness allowed.

Mix the dressing in a small cup: yogurt, lemon, mustard, salt, pepper, and oil. Whisk it with a fork until it’s nice and creamy, then pour it over the top in “good rain” mode. Finish with the seeds and, if you want, an extra squeeze of lemon.

Forest tip: this bowl doesn’t promise superpowers, it promises a solid base. And with a good base, the day feels easier. If you step outside for a little sunshine too (use your head), that’s a legendary combo.