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Quinoa Salad

Written by
Irma Jennings, INHC
Uploaded
June 10

https://food4healthybones.com

Quinoa Salad

I recently tried this Peruvian Quinoa Salad at a local restaurant and decided to come home and reproduce it. Because quinoa does contain oxalates I added some feta cheese to counter the oxalates.
Quinoa has the following health benefits.
Nutrient-Rich: High in protein, fiber, vitamins, and minerals.Gluten-Free: Suitable for celiac disease and gluten intolerance. Antioxidants: Contains quercetin and kaempferol, which have anti-inflammatory and anti-cancer properties. Metabolic Health: Can lower blood sugar, insulin, and triglyceride levels.Heart Health: Helps reduce cholesterol and risk of heart disease. Bone Health: High in magnesium and other minerals. Blood Sugar Regulation: Stabilizes blood sugar levels. Gut Health: Supports healthy gut bacteria. Vegan and Vegetarian-Friendly: Provides complete protein and essential nutrients.
And the salad is delicious!
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Lunch, Salad, Side Dish
Cuisine South American
Servings 4
Calories 424 kcal

Equipment

  • 1 medium pot
  • 1 mesh sieve
  • 1 knife
  • 1 cutting board

Ingredients
  

Salad

  • 1 cup quinoa Rinsed to remove the saponins which make it bitter. Prepare according to package directions.
  • 1 cup avocado cut into bite sized pieces
  • 1 cup cherry tomatoes cut in half or quarters
  • 1/2 cup celery diced
  • 1/2 cup feta cheese crumbled
  • 8 spears asparagus steamed to firm, but tender, Cut into bite size pieces

Dressing

  • 1/4 cup olive oil
  • 1/4 cup apple cider vinegar
  • 2 TBSP lime juice
  • 1 tsp brown mustard
  • 1 tsp maple syrup
  • salt and pepper to taste
  • 1/4 avocado

Instructions
 

Salad

  • Cook quinoa according to package directions and let cool.
  • Prep the tomatoes, avocado, celery, and asparagus and feta cheese.
  • Mix all ingredient together in a bowl.
  • Add 1/4 cup dressing and toss to coat. Add more dressing if desired.

Dressing

  • Add all ingredients into a blender. Process until creamy.

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.
This dish is appropriate for Vegans if the Feta Cheese is omitted.

Nutrition

oxalates: 55mgCalories: 424kcalCarbohydrates: 36gProtein: 10gFat: 28gSaturated Fat: 6gPolyunsaturated Fat: 4gMonounsaturated Fat: 16gCholesterol: 17mgSodium: 235mgPotassium: 636mgFiber: 7gSugar: 3gVitamin A: 416IUVitamin C: 16mgVitamin D: 0.1µgVitamin E: 4mgVitamin K: 25µgCalcium: 132mgIron: 3mgMagnesium: 109mgPhosphorus: 300mgSelenium: 7µgZinc: 2mg
Keyword quinoa, salad
Tried this recipe?Let us know how it was!

https://food4healthybones.com

Amaranth Hot Cereal

Amaranth is a group of more than 60 different species of grains that have been cultivated for about 8,000 years. These grains were once considered a staple food in the Inca, Maya and Aztec civilizations. Its earthy, nutty flavor works well in a variety of dishes
Amaranth is a nutritious, gluten-free grain that provides plenty of fiber, protein and micronutrients, such as manganese, magnesium, phosphorus and iron.
No ratings yet
Want More Recipes?Find more bone-loving recipes in my Comprehension Bone Health Program (CBHP) Waiting List here!
See all recipes here.
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Course Breakfast
Cuisine American, South American
Servings 4
Calories 301 kcal

Equipment

  • 1 pot 3-4 quart
  • 1 silicone spatula

Ingredients
  

  • 1 cup amaranth
  • 1 cup water
  • 1 1/4 cup milk whole or alternative milk
  • 1/4 tsp sea salt fine
  • 1/4 cup walnuts
  • 4 prunes chopped
  • 1 tsp maple syrup pure

Instructions
 

  • In a 3- to 4-quart heavy saucepan combine the amaranth and the water.
  • Cover the pan and bring the mixture to a boil, whisking occasionally.
  • Using a heatproof rubber spatula, push any seeds clinging to the side of the pot into the liquid, then reduce the heat to low and continue to simmer and stir occasionally, covered, until the liquid is absorbed, 20 to 25 minutes
  • Stir in salt.
  • Remove the pan from the heat and let it stand, covered, 5 to 10 minutes.
  • Divide amaranth among bowls and top with nuts, prunes, maple syrup and milk.

Notes

You can save time by making amaranth several days ahead, keeping it chilled, covered, and then reheating it with a little extra water.

Nutrition

Calories: 301kcalCarbohydrates: 44gProtein: 10gFat: 11gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 2gCholesterol: 9mgSodium: 180mgPotassium: 469mgFiber: 4gSugar: 10gVitamin A: 204IUVitamin C: 2mgVitamin D: 1µgVitamin K: 6µgCalcium: 186mgIron: 4mgMagnesium: 145mgPhosphorus: 378mgSelenium: 11µgZinc: 2mg
Keyword Amaranth, Egg Free, Gluten Free, Osteopenia, Osteoporosis, Prunes
Tried this recipe?Let us know how it was!

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