Quick, Simple, Fresh, and Healthy!
Adding quinoa to your green salad adds so much vital nutrients. Quinoa (pronounced “keenwah”) is one of few plant-based foods that is a source of complete protein that contains 9 essential amino acids. Our bodies can’t produce it, so this quality is especially important for vegans and vegetarians. Quinoa is gluten-free, high in iron, magnesium, B and E vitamins, calcium, phosphorus and potassium. Quinoa is also very high in fiber and has a low glycemic index. Low glycemic foods are slowly digested and absorbed. They produce only small fluctuations in blood glucose and insulin levels. This is especially important for diabetics because quinoa doesn’t hit their blood stream quickly like white rice. I usually make a medium size pot, and use it throughout the week to create all kinds of salads. It saves me a lot of time in the kitchen. Here a recent recipe to enjoy. This serves for two people.
- 1 cup uncooked quinoa
- 1 lemon
- 1 Tbs olive oil
- 1 minced garlic
- 1/4 cup of chopped parsley
- 1/2 tsp salt
- 1/2 yellow bell pepper
- 1/4 cup green peas
- 2 big radishes
- 1 avocado
- 1/2 pear
- 2 cups of arugula
- To cook the quinoa. Rinse the quinoa under cook water. Place quinoa in a pot with 1.75 cups of water. Place lid on top and bring to boil over high heat. Reduce the heat to low for 15 minutes. Let quinoa cook before making the salad. This is why I usually do a big batch once a week.
- While the quinoa is cooling, prepare the rest of the salad by cutting up the rest of the ingredients.
- Dressing: Squeeze the juice from the lemon into a bowl. Add olive oil, salt, minced garlic, and chopping parsley.
- Once quinoa is cooled, add all the vegetable ingredients together. Pour the dressing all over and stir to coat well. Serve immediately or store in the refrigerator until you’re ready to enjoy.
There’s no wrong or right ingredient with making a quinoa salad. You can easily add whatever vegetable, fruit, even legumes, nuts and leafy greens you like. The idea here is to simplify your life with quick options for a more healthier plant-based diet.