Want to add some protein other than chicken or beans to your salad? Try Quinoa, an ancient grain-like food, known as a pseudo cereal because it is actually the seed of a plant closely related to spinach rather than the grain from a true grass family. This healthy food packs 14 g of protein and 7 g of fiber, among other nutrients, per 100 g (3.5 oz) serving. As you can see in the picture, the seeds can be red or white. There’s a black variety too, but I haven’t seen it in the market yet. This lets you add some colored protein diversity to your meals and get your fiber, too. Happy eating!
1 cup quinoa, cold, previously cooked (prepare it as you would white rice)
1 carrot, shredded
2 small beets, previously cooked* and diced
1 bell pepper, cut into thin slices
1 can of artichokes hearts, cut into quarters (drained)
2 cups of baby mesclun lettuce (or chopped Romaine, baby spinach or arugula)
2 celery stalks, chopped (replace with fennel if available/preferable)
A handful of cherry tomatoes
1/4 cup olives (pitted)
2 Tbsp. toasted pine nuts
3 oz. feta cheese
1 Tbsp. olive oil,
1 Tbsp. mustard
1 tsp. vinegar, any kind (organic apple cider vinegar will do)
1 tsp. lemon juice
Mix well, make into an emulsion
Mix all ingredients; add parsley, mint, or chopped cilantro if you like.
*Place the well-washed beets in a semi-covered bowl with water and microwave for 8-10 minutes. Be careful: when they are done, they are extremely hot. After cooling, cut the beets into bite-sized pieces.
Check out the Recipes page for more healthy snacks, drinks, meals, and desserts!