Nutty and Fruity Quinoa Salad with Maple Vinaigrette
This quinoa salad is very high in magnesium and makes a tasty side to a weeknight meal
1 cup quinoa, rinsed 250 mL
1⁄2 cup sliced almonds 125 mL
1⁄2 cup coarsely chopped apple 125 mL
1⁄2 cup coarsely chopped dried apricots 125 mL
1⁄4 cup toasted unsalted sunflower seeds 60 mL
1⁄4 cup dried cranberries 60 mL
1⁄4 cup raisins 60 mL
2 tbsp finely chopped fresh mint 30 mL
Maple Vinaigrette
1⁄3 cup pure maple syrup 75 mL
1⁄4 cup cider vinegar 60 mL
1⁄4 cup honey mustard 60 mL
2 tbsp canola oil 30 mL
Tips:
Quinoa is an ancient grain from South America. Some brands need to be rinsed before cooking, to remove a bitter outer coating; others do not. Familiarize yourself with the quinoa brands available in your area to learn whether rinsing is required.
If you’re making quinoa on the weekend, cook extra to make this salad during the week.
You can also use reduced- sugar maple-flavored syrup in the dressing.
The vinaigrette makes 1 cup (250 mL), but you only need 1⁄2 cup (125 mL) for 8 servings. Place the remainder in a jar, cover, refrigerate and for up to 1 week.
1. In a medium saucepan, combine quinoa and 2 cups (500 mL) water; bring to a boil over high heat. Reduce heat to low, cover and simmer for about 20 minutes or until liquid is absorbed and quinoa is tender. Let stand for 5 minutes. Fluff with a fork.
2. Transfer quinoa to a large bowl. Add almonds, apple, apricots, sunflower seeds, cranberries, raisins and mint; toss to combine.
3. Vinaigrette: In a small bowl, whisk together maple syrup, vinegar, mustard, oil and 2 tbsp (30 mL) water. Pour 1⁄2 cup (125 mL) of the vinaigrette over the salad, reserving the remainder for another use. Toss salad gently to coat.
Makes 8 servings
Nutrients per serving:
Calories 233
Fat 8.3 g
Saturated fat 1.1 g
Sodium 29 mg (1% DV)
Carbohydrate 36 g
Fiber 4g
Protein 6g
Calcium 47 mg (4% DV)
Iron 3 mg (22% DV)
Excerpted from Dietitians of Canada, COOK! by Mary Sue Waisman, photos by Colin Erricson © 2011 Robert Rose Inc. Reprinted with permission. All rights reserved.
Excerpted from Dietitians of Canada, COOK! by Mary Sue Waisman © 2011 Robert Rose Inc.
"Don’t fall off the exercise wagon over the holidays," says Bruce Krahn. This week, sit down with your calendar and schedule regular fitness sessions for the rest of the month. Even if you can't exercise as often as you usually do, a minimum of three 30-minute workouts a week will keep your stress levels down and your metabolism going.
Quinoa is not a grain it's a seed. Goosefoot plants are grain like crop that produce the edible seeds called quinoa.