Colourful Beet Salad, with Carrots Spinach and Quinoa
14 September 2015
I know there has been a huge movement away from carbs in the world of nutrition lately, however I always like to recommend being realistic about cutting carbs. I 100% agree with lowering your carb intake, but cutting it out altogether is not always the answer. This really just isn’t something that works for everyone. Rather than cutting them out altogether, choose the right types of carbs to eat, and enjoy these in small quantities, less often, and at the right time (i., e: when you are active and your energy needs are higher). Quinoa is one carb in particular that is incredibly good for us. High in protein, with a low GI and packed with Vitamins and minerals, this grain is the perfect addition to salads, and serves extremely well as an alternative to pastas and rice. This colourful salad is one of those specialty salads that always ends up being a big hit when entertaining. Why not impress your guests with this incredibly healthy and utterly delicious creation…Yum!!
½ cup uncooked quinoa, rinsed
1 cup frozen organic peas
⅓ cup slivered almonds
1 medium raw beetroot, peeled
1 medium-to-large carrot
2 cups packed baby spinach
1 avocado, cubed
3 tablespoons apple cider vinegar
2 tablespoons lime juice
2 tablespoons olive oil
1 tablespoon chopped fresh mint or cilantro
2 tablespoons honey or maple syrup or agave nectar
½ to 1 teaspoon Dijon mustard, to taste
¼ teaspoon salt
Freshly ground black pepper, to taste
Step 1: Prepare Quinoa
First, rinse the quinoa in a fine mesh colander under running water for a minute or two.
In a medium-sized pot, combine the rinsed quinoa and 1 cup water. Bring the mixture to a gentle boil, then cover the pot, reduce heat to a simmer and cook for 15 minutes. Remove the quinoa from heat and let it rest, still covered, for 5 minutes. Uncover the pot, drain off any excess water and fluff the quinoa with a fork. Set it aside to cool.
Step 2: Prepare Peas:
Bring a pot of water to boil, Add the frozen peas and cook just until they are warmed through, about 5 minutes. Drain and set aside.
Step 3: Toast Almonds
In a small skillet over medium heat, toast the almonds stirring frequently, for about 3 minutes until they are fragrant and starting to turn golden on the edges. Transfer to a large serving bowl to cool.
Step 4: Prepare Beetroot and Carrots:
Chop carrots and beetroot as finely as possible using a sharp chef's knife.
Step 5: Prepare Vinaigrette:
Whisk together all of the ingredients until emulsified.
Step 6: Assemble Salad:
In large serving bowl, combine the toasted almonds, cooked peas, prepared beetroot, carrots, roughly chopped spinach, cubed avocado and cooked quinoa. Finally, drizzle dressing over the mixture (you might not need all of it) and gently toss to combine. You'll end up with a pink salad if you toss it really well! Season to taste with salt (up to an additional ¼ teaspoon) and black pepper.
Yours in Health Always,