LIGHT SUMMER SALAD: Featuring Quinoa

Quinoa Facts:

• Has been cultivated for 3-4,000 years in Ecuador, Bolivia, Peru, Colombia
• The Incan culture called the grain “chisaya mama” (mother of all grains)
• The Spanish conquistadores suppressed cultivation because they considered it “Indian” food; they forced the Incas to replace it with wheat
• Considered a pseudo-cereal and is related to beetroots, spinach and tumbleweeds
• High in protein (not as high as legumes but higher than brown rice)
• Today is often considered a super food as it contains: high fiber, high protein, vitamin B1,2,3,5,6,9, choline, Vitamin E, Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc as
• High in amino acids and is considered a complete protein
• Contains Omega 3 Fatty Acids (as well as 6s-- 1:16 ratio)

Quinoa and Lentil Salad with Mint Vinaigrette

Ingredients:

1 cup dry quinoa (red, white or a mix)

1.5 cups low sodium stock or water

1.5 cups of lentils, cooked and drained

1 teaspoons of mineral salt, divided

4 cups baby spinach, roughly chopped

1 head of romaine lettuce, chopped

2 cups chopped green apples

1 cup of raspberries

1 carrot, chopped

1 hothouse cucumber, semi peeled, seeded and cut into ⅓-inch cubes (about 1 ½ cups)

½ red onion, thinly sliced

½ cup chopped walnuts

For the dressing:

3 Tbsp. olive oil

1 juicy lemon peeled

2 Tbsp. White vinegar

3 mint leaves, chopped

Directions:

In a saucepan, bring the chicken stock, ½ teaspoon salt and quinoa to a boil over high heat. Reduce to low heat. Simmer for 12-15 minutes or until the liquid is absorbed (they will still be a little crunchy). Remove quinoa from heat and let cool.

Add spinach and rest of the salad ingredients into a bowl. When the quinoa is cooled, add it to the rest of the ingredients and toss. For the dressing, stir together olive oil, lemon juice, white vinegar and mint leaves (you can also blend them instead, add water). Add to the salad. Serve warm or cold.

Chef tip: Instead of cooking the Quinoa, let it soak in water for 2-4 hours, drain, then it's ready to use.

Yields 4-6 servings

Nutritional Highlights:

-High in dietary fiber

-High in vegetable protein sources

-High in a variety of nutrients

-Good sources of fats (walnuts and olive oil)

Other highlights:

Mint: this herb originated in Asia and the Mediterranean; especially high in carotenes (antioxidant precursors to vitamin A) and vitamin C; also a source of magnesium, phosphorous and calcium; benefits include: used as digestive aid; anticancer fighting compounds; helps control allergies via rosmarinic acid (an antioxidant) which is a COX-1 and 2 inhibitor.

Onion: health benefits include: has phytochemicals that improve immunity, contains chromium which helps regulate blood sugar, helps fight inflammation, improves production of HDL cholesterol (when eaten raw), contains quercetin (a cancer fighter), high in vitamin A (especially the green tops)

Vinegar: aids in digestion (improving absorption and utilization of many essential nutrients), helps treat acid reflux, helps lower cholesterol, aids in weight loss, helps kill some cancer cells (some studies show), has positive effects on blood glucose levels (there are many studies that show that vinegar may aid in preventing diabetes and improving blood glucose levels for patients with Type 2 diabetes)