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A Super Spring Salad

A Super Spring Salad | Mr Vitamins
As we head into warmer weather, we start to naturally gravitate towards eating a diet higher in raw and lighter foods. This is perfect timing to lose a few kilos if they have crept on over winter. Quinoa is one of my favourite foods. Classified as a seed (or a pseudo-grain) rather than a grain, it is a complex carbohydrate source that is high in protein and fibre, and has good amounts of trace nutrients such as potassium, magnesium and manganese. Perfect to add in to the diet for those who are:
  • Looking to add more vegetable based protein sources
  • Gluten free
  • Paleo or grain free
  • Looking for alternatives to rice, cous cous or other grains
Remember to rinse quinoa well before cooking to remove the naturally occurring saponins that coat the seeds. This is a soap-like bitter substance that deters animals from eating the plant, or protect the plant from fungi or bacteria. If unwashed quinoa is consumed, digestive upset may be experienced.

A Super Spring Salad

  • 1 C quinoa (rinsed well)
  • 2 C filtered water or vegetable stock
  • 3 C mixed salad greens – baby spinach (rocket, endive, Cos or lettuce)
  • Assorted Spring vegetables that are in season - green beans (snow peas, broccoli, peas or broad beans – washed and trimmed)
  • 1 small cucumber (diced)
  • ½ avocado (diced)
  • Snow pea sprouts
  • Lemon wedges and sea salt (to serve)
  1. Rinse quinoa until water runs clear
  2. Place in medium saucepan with water or vegetable stock, and bring to the boil with lid on
  3. Reduce heat to simmer and cook for 12 – 15 minutes or until all water has been absorbed. Leave to stand for 5 minutes with lid still on, then fluff with a fork and cool slightly
  4. Gently steam spring vegetables until bright green and just tender
  5. Place salad leaves, cucumber and avocado in large salad bowl, then top with quinoa and steamed veggies and toss gently to combine
  6. Squeeze over lemon juice and top with snow pea sprouts to serve
  7. Optional extras: top with poached shredded chicken or a poached egg for a more filling main meal, or add fetta or bacon for extra flavour

Article by Nutritionist Karen Ball

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