Quinoa and Feta Salad
Ingredients
¾ cup quinoa
½ cup raw almonds or cashews
2 tbsp fresh basil
2 stalks celery
1 cup grapes, halved
½ cup goat’s feta, if dairy is tolerated
2 tbsp olive oil
juice of 2 limes
Directions
Rinse quinoa under running water for a few minutes. Cook quinoa (like rice) in 1 cup of water until water is absorbed (about 15-20 minutes). Once cooked, spread quinoa on a baking tray to dry. Chop up nuts, grapes, celery, and basil. Combine all ingredients in a large bowl and squeeze lime juice over top. Let sit for 1 hour before serving.
Adapted from Josephine Dunbar, CNP.
Nutritional Value of Select Ingredients
Quinoa – Even though it is technically a fruit, quinoa is called a “super grain” because of its uses and high nutritional value. It provides all the essential amino acids, and is also high in iron, vitamins B3 and B6, and phosphorus. It is gluten-free, makes an excellent substitute for rice or pasta in recipes, and can also be made as a breakfast cereal.
Celery – Eating 2 to 4 stalks of celery a day can lower blood pressure, especially if due to stress. It helps protect against cancer, is a mild diuretic, aids in weight loss and digestion, is a detoxifier, and can stimulate the sex drive. It is high in vitamins, minerals, and phytonutrients.
Goat Cheese – A great substitute for dairy cheeses, goat cheese less allergenic and is much easier for most people to digest. Cow’s have four stomachs whereas goats and humans both have only one. We digest in more of a similar manner, allowing for better tolerance and digestion of goat milk products.
Basil – A member of the mint family, basil helps relieve digestive disorders, is an immune stimulant, a treatment for intestinal parasites, and may reduce the risk of lung cancer. It is helpful for the lungs, spleen, and large intestines.
Olive Oil – Cold pressed extra virgin olive oil is an excellent source of monounsaturated fatty acids, making this oil quite stable for medium temperature cooking. It has a good variety of vitamins and minerals, and can help lower LDL cholesterol, control blood pressure, and aid in diabetes.
Limes – The phytochemicals in limes boost the immune system, prevent heart disease and cancer, lower blood cholesterol levels, and lower high blood pressure. They may dissolve gallstones and protect against scurvy, as they are high in vitamin C.
October 5th, 2010 at 3:01 pm
This quinoa recipe is always a hit with the kids. INGREDIENTS: 1 Cup Quinoa, 1½ Tbsp. Vegetable Oil,½ Onion Diced (about 4 or 5 oz.),1 Tsp. Grated Fresh ginger Root, ½ Fresh Green Chile (Finely Chopped), 1 Heaping Tsp. Turmeric, 1 Heaping Tsp. Coriander, ¼ Tsp. Ground Cinnamon, 1¾ Cups Water, ½ Cup Fresh or Frozen Peas, Salt to Taste…COOKING DIRECTIONS: Rinse quinoa with cold water. Use a fine mesh filter or coffee filter. If you’re a klutz like me use the fine mesh filter or a lot of quinoa is going to wind up in the sink!Quinoa is coated with a natural substance called saponin that protects the grain by repelling insects and birds. Place oil and diced onions in a heavy saucepan. Saute the onions on medium high heat for four to five minutes.Add the ginger root, chile, and quinoa. Cook for one minute stirring constantly.A fine, white spiral appears around the grain as it cooks. Stir in the turmeric, coriander, cinnamon, and salt. Cook for one minute stirring constantly. Add the water and bring it to a boil. Cover, reduce heat, and simmer for 15 minutes.Stir in peas. Cover and cook for four or five minutes or until peas are tender and all the water has been absorbed. Finish by fluffing it up with a fork and serve.