Bright and Sunny California Quinoa Salad

Let me share with you a delicious recipe for an awesome and nutritiously dense way to get your protein. With 11g of protein and 8g of fibre per serving, you know it's going to be satisfying... and it's so good for you.

Quinoa is a great grain alternative. The protein in quinoa is complete, meaning that it contains all the essential protein building blocks that our bodies need. The addition of edemame and almonds just adds even more protein, but what I think makes this salad so delicious is the lime zest, it makes it bright and sunny.... just like California!

My source calls it a 'copy cat' recipe to the Whole Foods version of this salad, so here's the recipe.

California Quinoa Salad

(adapted from http://damndelicious.net/2014/06/07/whole-foods-california-quinoa-salad/)

Ingredients

• 1 cup quinoa
• 1/4 cup balsamic vinegar
• Zest of 2 limes
• 1 mango, peeled and diced
• 1 red bell pepper, diced
• 1/2 cup shelled edamame
• 1/3 cup chopped red onion
• 1/4 cup unsweetened coconut flakes
• 1/4 cup sliced almonds
• 1/4 cup raisins
• 2 tablespoons chopped fresh cilantro leaves

Instructions

In a large saucepan of 2 cups water, cook quinoa according to package instructions; set aside.

In a small bowl, whisk together balsamic vinegar and lime zest; set aside.

In a large bowl, combine quinoa, mango, bell pepper, edamame, red onion, coconut flakes, almonds, raisins and cilantro. Pour the balsamic vinegar mixture on top of the salad and gently toss to combine.

Serve immediately.

Hello 2016, I'm back and ready for battle with my bottles

That's right, after a long pause in my healthy living journey, I am back and ready for battle.  I have updated the look of my blog, some pictures and captions 'Healthy Living Warrior' to reflect the way I feel right now!

It is a Journey, it is a daily Battle, and you have to be a committed 'Warrior' to succeed day after day. So I have committed to myself that 2016 is the year where I return to traveling along my healthy living journey. Key to success is planning and dedication, so I started with some fantastic ideas I took from Pinterest for Meal Prep Sunday.

Here's the final result....

So quite a bit of planning went into this undertaking. I purchased 12x1 Litre Mason Jars from my local Canadian Tire and I made a list of some of ideas I had for my Salad Jars.

Jar Salad Pointers:

Start with dressing, then hard vegetables that can soak in dressing for a few days, then softer veggies, then protein, nuts, then lettuce on top.

Jar Salad Ideas:

Asian salad dressing, edemame, peppers, chicken, shredded carrots, peanuts, romaine lettuce

Greek salad dressing, little tomatoes, peppers, quinoa, olives, cucumbers, feta, chicken, romaine lettuce

Italian dressing, broccoli, carrots, peppers, diced ham, romaine lettuce, hard boiled eggs

Raspberry vinaigrette, grapes, chicken, cranberries, apples, pecans, spinach 

Balsamic dressing, apple, celery, radish, walnut, lettuce

Fig balsamic dressing, blackberries, strawberries or blueberries, celery, cucumber, feta, almonds, spinach

Italian dressing, grape tomatoes, basil, baby bocconcini, romaine lettuce

Here was step one, getting all the ingredients needed. Nutrition, protein, colour and taste.

Now that everything was chopped, I did some assembly line work and packed the jars, but little labels on them so that my family could select the jars to bring to work and school this week. They should last about 4 days in the fridge... we shall see!

Quinoa Vegetable 'rice'

Here I go again touting the benefits of Quinoa, the complete protein!

 

Here, I present to you a healthy alternative from making fried rice, which can add tons of unhealthy useless carb calories...  So here, instead, you cook up some quinoa, cut up tons of your favourite veggies and stir fry them with some lite soya sauce, sesame oil, sriracha... and then you add your cooked quinoa, warm it all up together and share with the neighbourhood.... this recipe grows!

GoGo Quinoa- A little Cheer in your snack life!

I know right? It sounds like a cheer, GO GO QUINOA! But it's a name of this delicious product that Brent found at Costco.  You know I am a big fan of Quinoa and in trying to eat healthier, and wheat free as often as possible, here is a good alternative.

These little cookies are perfect for a snack because they are individually wrapped. You can eat one at a time and feel satisfied. They are about 80 calories per cookie and are totally delicious.

The list of ingredients is rather earth and figure friendly, and look... I even found out that there is such a thing as baby quinoa, it has a name- kaniwa, LOVE IT!

Soupy Sunday - Mulligatawnski Soup a fun twist on an old classic

Here's something your should try for your next Soupy Sunday, an alternative to a delicious spicy, fragrant soup. It's called the Mulligatawnski Soup, made by those 'cooky' sisters Janet & Greta Podleski. What I love the most here is the addition of Quinoa, my new favourite wonder food!

Mulligatawnski Soup

Adapted from Crazy Plates Cookbook by Janet & Greta Podleski

Ingredients:

1 tbsp butter or olive oil

1 cup each chopped celery, onions,and carrots

1 clove garlic, minced

4 boneless, skinless chicken breasts cut into 1 inch cubes

1 tbsp grated ginger root

2 tsp curry powder

1 tsp chili powder

1/2 tsp cumin

1/4 tsp ground gloves

4 cups chicken broth

1  19 oz can diced tomatoes drained

1/2 cup quinoa, dry

1/2 tsp pepper

1 apple, peeled, cored, and diced

1/4 cup chopped fresh parsley or cilantro

3/4 cup light coconut milk

Directions:

Melt butter in a large soup pot over medium heat. Add celery, onions, carrots, and garlic. Cook and stir for 3 – 4 minutes until vegetables begin to soften and onions become translucent.

Add chicken and cook until chicken is no longer pink. Add ginger, curry powder, chili powder, cumin and cloves and stir for another 4-5 minutes.

Add broth, tomatoes, quinoa, and pepper. Bring to a boil then reduce heat to medium low. Cover and simmer for 20 minutes.

Add apple and simmer for another 5 minutes, stir in coconut milk and cilantro or parsley Heat for 1 more minute and serve hot.

Ok, big closeup! But I just really wanted to show you that it's so full of goodness, health and nutrition. I think anytime you can make a full, balanced meal in one dish, you have found a WINNER!

Delicious Quinoa- the miracle food

Here's the recipe I promised you. May I introduce you to the apricot quinoa salad!
Quinoa is one of the most nutritious grains you can eat. It’s a complete protein and high in calcium and iron.

This is a delicious version of the salad my colleague brought or our office pot luck... and it keeps on being replicated and the recipe requested everywhere it travels.

 Here's the recipe. Try it, I know you'll like it!

 Apricot Quinoa Salad

Salad Ingredients:

2 cups stock

1 cup quinoa

½ cup chopped snow peas

½ cup finely chopped red bell pepper

¼ finely chopped red onion

¼ cup raisins

¼ cup finely chopped dried apricots

¼ cup toasted slivered almonds

¼ cup chopped basil or parsley

Dressing Ingredients:

5 tsp raspberry vinegar

5 tsp orange juice concentrate

4 tsp honey

1 tbsp olive oil

½ tsp finely chopped garlic

Directions:

Bring the stock to a boil. Add the quinoa, cover and simmer over low heat for about 15 minutes. Remove from the heart and let sit for about 10 minutes fluff with a fork, let cool and place in a serving bowl.

Add the snow peas, red bell pepper, onions, raisins, apricots, almonds and basil.

Whisk together the dressing ingredients and pour over the quinoa mixture and stir to combine.

Makes 6 servings:

Calories per serving: 225

Protein 7g

Carbohydrates 38g

Fibre 4g

Fat 6g