A simple and elegant salad of crispy greens with balsamic quinoa, cherry tomatoes, summery herbs and sprouts. Quinoa is a complete plant protein meaning it has all nine of the essential amino acids that our body needs but does not make meaning we need to eat foods that give us these vital nutrients.
Recipes with plant protein-rich ingredients. Examples of plant-based high protein foods include; quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.
Anti-oxidant are phytonutrients that can help slow & prevent cellular damage from free radicals that can cause disease. Many plants contain anti-oxidants.
Recipes have ingredients with anti-inflammatory nutrients and avoid common inflammatory foods like sugar, gluten, dairy and processed food. A whole food diet rich in anti-inflammatory foods can help relieve symptoms of inflammation within the body. Inflammation is at the root of most disease = dis-ease.
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Balsamic Tomato & Quinoa Salad
COOK quinoa; 1 cup raw quinoa (rinsed) + 2 cups water in a saucepan – bring to a boil; low simmer for 15 minutes until water is absorbed, grains are tender with a little bite. Cool & store in a glass container covered in the fridge.
MIX cooked quinoa, finely chopped herbs, sliced scallion, sunflower seeds, vinegar, salt | dulse. Taste and adjust seasoning to your taste.
PLATE salad greens. scatter over seasoned quinoa using a large spoon, next scatter sliced cherry tomatoes and garnish with either sunflower sprouts or more fresh herbs. Drizzle with olive oil if using and a little more balsamic vinegar.
FRESH HERBS – use basil, sunflower sprouts, parsley, chives, garlic chives, cilantro, dill, nasturtium flowers & leaves.
SWAP Quinoa for cannellini beans, black lentils, brown rice, chickpeas, black-eyed peas and beans.
SALAD GREENS use a mix of crispy lettuces, remained, mixed greens, mizuna, iceberg, fresh pea tendrils, baby spinach, baby kale, cabbage, radicchio.
ADD vegetables like grated carrot, beetroot, sliced radishes, cucumbers, peppers, tomatillos.
SWAP sunflower seeds for any other nuts or seeds.
*VINEGAR use to taste – balsamic, white balsamic, apple cider, rice or sherry vinegar.
THERAPEUTIC DIETS – Adapt the recipe and ingredients according to your healthcare provider.
Please remember to read food ingredient labels.