quinoa

Fig Quinoa Salad

Did you know that there are more than 700 varieties of figs around the world?

They’re in season now, but their season is pretty short. Make sure you get them and enjoy every bite.

Figs are not only delicious, but contain various nutrients like potassium, calcium, and fiber.

Enjoy on its own, or add them to pizzas and salads. How about our Fig and Quinoa Salad for tonight?

Figs and Quinoa Salad

INGREDIENTS:

  •  1/4 cup cooked quinoa

  • 1 cup salad leaves (lettuce, spring mix, etc.)

  • 1/2 bell pepper

  • 5 cherry tomatoes

  • 3 figs

  • 5 mint leaves

  • 2 tbsp extra virgin olive oil

  • 1 tbsp lemon juice

  • 1 tbsp soy sauce

  • 1 tsp Dijon mustard

DIRECTIONS:

  1. Cook quinoa according to instructions and let it cool (we need 1/4 cup cooked)

  2. Rinse the salad leaves. Rinse and slice bell pepper. Rinse and cut cherry tomatoes. Toss them together in a large bowl.

  3. Rinse and cut figs in half. Add the cooked quinoa, figs and mint leaves to the salad. Toss well.

  4. In a small bowl, mix olive oil, lemon juice, soy sauce, and Dijon mustard.

  5. Pour the dressing on the salad.

REFERENCES:

Farm Fresh and Fast: Figs. University of Georgia Extensions. January 2017. https://www.fcs.uga.edu/docs/FDNS-E-167-8.pdf

Green Quinoa Salad

Preparing your lunch and/or dinner on weekdays is not an easy task, but it’s definitely worth it. It is so much easier to control your weight when you’re preparing your own meals. Here’s an easy healthy recipe for a weekday meal – Green Quinoa Salad.

Green Quinoa Salad

INGREDIENTS (serves 4):
• 1 cup dry quinoa
• 3.5 oz edamame (frozen or fresh)
• 3.5 oz peas (frozen or fresh)
• 12 asparagus spears
• 1 carrot
• Grated zest and juice of half lemon
• 3 tbsp olive oil
• 1 tbsp honey
• 1/2 tbsp balsamic vinegar.
• Handful of coriander
• Salt and pepper

DIRECTIONS:
1. Cook the dry quinoa as per package instructions and spread it on a wide plate to cool.
2. Boil edamame and peas for 4 minutes.
3. Cut asparagus spears in half, blanch for 2 minutes, and leave to cool.
4. Using a vegetable peeler, shave carrot into ribbons.
5. In a small bowl, make the dressing by mixing grated zest and juice of lemon, olive oil, honey, and balsamic vinegar.
6. In a separate bowl, mix the quinoa, vegetables, and coriander (chopped), add the dressing, and sprinkle salt and pepper to taste.

Quinoa contains higher amounts of protein than other grains (~8g protein per 1 cup cooked quinoa), and unlike some plant protein, it is a complete protein (i.e. contains all 9 essential amino acids). It is also rich in fiber, manganese, phosphorus, magnesium, folate, and thiamine.

Quinoa can be used as a substitute for rice and pasta in many dishes. You can also try making a breakfast quinoa cereal with some fruits and cinnamon!

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REFERENCES:
Harvard School of Public Health. The Nutrition Source: Quinoa. https://www.hsph.harvard.edu/nutritionsource/quinoa/. Accessed Aug 9, 2018.