Thursday, June 27, 2013

Quinoa Salad (Gluten Free, Vegan)

Today's recipe comes to us courtesy of Shirley Plant, health coach for Rose on Team Avocado. Shirley will be bringing us healthy gluten free recipes every 4th Thursday of the month through November. You can find more gluten free recipes here.
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Quinoa, pronounced "keen-wa," is one of my favorite foods. It is known as the Mother of all grains. Truthfully it is not a grain, but a tiny seed belonging to the goosefoot family, which also includes spinach and beets. It was the main staple food for the Incas thousands of years ago and is now an organic crop that is grown in Canada and the Unites States. Vegetarians would do well to incorporate quinoa into their diet, as it contains all eight essential amino acids that make up a protein.

Quinoa is very versatile and can be added to soups, stews, ground down into flour to make cookies/pancakes/muffins, and is gluten free. As quinoa has a mild flavor, it is best mixed with herbs and spices.

By eating one cup of quinoa, you will consume:
  • 220 calories (70 percent carbs, 15 percent fat, 15 percent protein)
  • 40 grams of carbohydrates (13 percent daily value)
  • 8 grams of protein (16 percent daily value)
  • 3.5 grams of fat (5 percent daily value with no saturated fat)
  • 5 grams of fiber (20 percent daily value)
  • 20 percent daily value of folate 
  • 30 percent daily value of magnesium
  • 28 percent daily value of phosphorous
  • 15 percent daily value of iron
  • 18 percent daily value of copper
  • Almost 60 percent daily value of manganese
  • And it has a low glycemic load!
So whether you are working out or simply trying to add in more healthy foods to your diet, try adding quinoa to your menu planning today. Here is a recipe to give you a head start.

-Shirley-

Quinoa Salad Print-Me
An original recipe by Shirley Plant of Delicious Alternatives

Ingredients: 
Quinoa:
1 cup uncooked quinoa (250 ml)
2 cups water (500 ml)
1/2 teaspoon sea salt (2 ml)

Dressing:
1 teaspoon sea salt (5 ml)
1/3 - 1/2 cup olive oil (80-125 ml)
1/3 cup lemon juice (80 ml)
2 cloves garlic, minced
1/2 cup fresh mint, finely chopped (125 ml)
2 cups fresh parsley, finely chopped (500 ml)
1 bunch green onions, chopped
1 large carrot, diced
1 red pepper, diced

Directions: 
  1. Wash quinoa well and drain. In a pot, cover quinoa with 2 cups of water and 1/2 teaspoon of salt, bring to a boil, and lower heat to simmer. Allow to simmer for 15-20 minutes. Once done, fluff cooked quinoa with a fork and set aside to cool. 
  2. Mix dressing ingredients together in a bowl and pour over cooled quinoa. Mix well and refrigerate. Serve on a bed of lettuce with radicchio, or just on crackers or bread. 

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