Quinoa Salad
Quinoa has been growing in popularity over the past few years. There are over 100 variations of quinoa in the world, but three types have been commercialized.
White- the most common and quickest to cook
Red- Holds its shape and is perfect for cold salads or any food that needs some extra texture
Black- Offers an earthier taste than the others and takes longer to cook
It is widely considered one of the healthiest foods on the planet and has a number of health benefits.
Benefits:
Protein
Quinoa is a “complete protein”- it contains the 9 amino acids that our bodies cannot produce. Generally, foods like fish, poultry, and dairy provide these 9 amino acids because it is not common for plant food to be a complete protein. Quinoa also has an incredible protein to carbohydrate ratio, offering 8.1 grams of protein per cup.
Cardiovascular Health
Along with being high in protein, quinoa is high in healthy fats making it great in supporting your heart health and lowering cholesterol. One of the healthy fats, alpha-linolenic acid (ALA), is a kind of omega-3 fatty acid that is found in plants and has been shown to reduce the risk of heart disease. Quinoa is also a good source of potassium and magnesium- both of which play a role in heart health.
Supports Blood Sugar
We all know that fiber is amazing at keeping you regular and supporting your digestive system. However, it is also effective in reducing your blood sugar levels. It can help balance your blood sugar levels, by slowing the absorption of sugar in your bloodstream.
Bonus
Along with its high protein and incredible health benefits, quinoa is also high in antioxidants, vitamins, and minerals. Because it is a seed, it is gluten-free and is the perfect replacement for grains, and is easy to slide into your favorite recipes.
Quinoa Salad
This quinoa salad is fresh and colorful. It’s the perfect salad to meal prep for the week because it is a good source of protein and fiber.
Ingredients:
1 cup dry quinoa
1/4 red cabbage, thinly sliced (about 2 cups)
1/4 green cabbage, thinly sliced (about 2 cups)
2 cups matchstick carrots
1 red bell pepper, thinly sliced
3 green onions, chopped
1 cup cilantro, chopped
Dressing:
Juice from 3 limes
3 tbsp low-sodium tamari or soy sauce
1/3 cup olive oil
3 tbsp rice vinegar
1 tbsp maple syrup or honey if not vegan
1-inch ginger, grated
1 garlic clove, minced
Toppings: chopped cashews, green onion & cilantro
Directions:
Prepare quinoa according to package directions. Once done, place in a bowl and let it cool.
In a large bowl, add all veggies & the cooled quinoa. Toss.
In a small jar or bowl, add all dressing ingredients and either shake or whisk until combined.
Pour over the veggies & quinoa and toss. Let sit in the fridge until ready to eat. Top with cashews, green onion & cilantro. Enjoy!
If you make this recipe and enjoy it, be sure to tag @AKFunctionalNutrition on Instagram!