Think beyond the tossed mixed green salad and make yourself a salad that’s brimming with summer’s bounty.
Blueberry Quinoa Salad
Recipe from: Healthy Starts Here!
One of my favourite summer salads – the combination of protein rich quinoa and the amazing blueberry make this dish a gift for your brain and your heart.
Make the quinoa the night before and keep in the fridge for the next day.
The night before:
1 cup (250 mL) water
½ cup (125 mL) quinoa
1 tsp (5 mL) orange zest
2 tbsp (30 mL) fresh orange juice or for an extra hit of orange flavour use orange juice concentrate instead
1 tbsp (15 mL) extra virgin olive oil or cold pressed canola oil
1 tbsp (15 mL) apple cider vinegar
¼ tsp (1 ml) cinnamon
1 tsp (5 mL) freshly grated ginger, optional
2 cups (500 mL) fresh BC blueberries – Hey, of course they have to BC blueberries I’m from Vancouver!
1 cup (250 mL) chopped fresh parsley
¼ cup (60 mL) diced green onion
4 large stuffed green olives, diced
¼ cup (60 mL) dried blueberries, optional
- The night before cook quinoa. Rinse quinoa in a fine wire strainer/colander under cold running water to rinse off any bitter resins. Place in a medium pot, add water, bring to the boil, cover, reduce heat to low and simmer for 15-20 minutes, remove from heat, and fluff with a fork and let sit for 10 minutes. After it is cooked, cool, place in a container with a lid and store in the fridge overnight.
- Serving day: Scrub orange and dry. Using a microplane zest the orange. Whisk together the dressing ingredients in a large bowl: the orange zest, orange juice or orange juice concentrate, oil, vinegar, cinnamon, and ginger, if you are using it.
- Toss in quinoa till well coated.
- Rinse blueberries well under cold running water. Let drain. Place on a paper towel to dry. Sort through and remove any stems.
- Wash and spin dry parsley. Blot on a paper towel or clean tea-towel. You don’t want to have wet herbs or the salad will be soggy.
- Chop parsley into small pieces – between a dice and a mince.
- Add parsley, onion, and green olives. Toss well.
- Add blueberries and toss well. Add dried blueberries, if using, toss well and serve.
Makes approx. 4 cups (1 L)
One serving= 1 cup (250 mL) One serving contains: 174 Calories, 5.5 g Total fat, 0.6 g Sat Fat, 0 g Trans Fat, 63 mg Sodium, 28.7 g Carbs, 6 g Fibre, 8.6 g Sugars, 4 g Protein
Diabetes Food Choice Values Per Serving: 1 ½ Carbohydrates, 1 Fat
One serving with added dried blueberries contains:198 Calories, 5.5 g Total fat, 0.6 g Sat Fat, 0 g Trans Fat, 65 mg Sodium, 34.5 g Carbs, 7 g Fibre, 13.9 g Sugars, 5 g Protein
Diabetes Food Choice Values Per Serving: 2 Carbohydrates, 1 Fat
Mixed Bean Salad
Recipe from: Healthy Starts Here!
This family friendly bean salad is a quick and easy lunch or dinner idea. Get your kids involved washing veggies and spinning the parsley dry.
3 cloves garlic, if your kids don’t like garlic reduce this down to 1 clove
2 tbsp (30 mL) apple cider vinegar
1 tbsp (15 mL) extra virgin olive oil
2 tbsp (30 mL) sun dried tomatoes in oil
One- 19 fl oz (540 mL) can mixed beans, drained and rinsed
2 stalks celery, diced
1 cup (250 mL) grape tomatoes cut in half
1 large orange pepper, diced
½ cup (125 mL) finely sliced green onions or chives
½ cup (125 mL) fresh parsley, chopped – see sidebar
Cracked black pepper to taste
- Mince garlic and set aside.
- Whisk together the salad dressing: the apple cider vinegar and oil together in a small bowl. Add garlic.
- Place sun dried tomatoes on a paper towel to absorb any excess oil. Chop finely. Set aside.
- In a large bowl toss together the salad ingredients: the beans, celery, grape tomatoes, orange pepper, green onions or chives, and parsley. Add sun dried tomatoes.
- Pour dressing over top and toss well. Serve.
Makes 5 cups (1.25 L)
One serving = 1 cup (250 mL) One serving contains: 179 calories, 4.9 g total fat, 0.6 g sat fat, 0 g trans fat, 245 mg sodium, 27.1 g carbs, 8 g fibre, 2.5 g sugar, 9 g protein
Diabetes Food Choice Values Per Serving: 1 ½ carbohydrates, 1 meat and alternative, ½ fat
Awesome Lentil and Rice Salad
From: Ultimate Foods for Ultimate Health
Okay, there are a lot of ingredients in this salad, but it’s not as scary as it looks. I’ve made the method a one bowler, throw all ingredients into one bowl and toss. Easy, squeasy and the best part it’s a total meal in one bowl.
1 Tbsp. (15 mL) lemon zest
¼ cup (60 mL) fresh lemon juice
2 Tbsp. (30 mL) extra virgin olive oil or canola oil
1 tsp. (5 mL) Dijon mustard
¼ tsp. (1 mL) cinnamon
Pinch of cayenne
1 – 19 fl oz. /540 mL can lentils, drained and rinsed
2 cups (500 mL) cooked long or short grain brown rice, I make this salad with leftover plain cooked brown rice
1 cup (250 mL) coarsely chopped fresh parsley, loosely packed
¾ cup (175 mL) diced red onion
½ cup (125 mL) currants, if you can’t find any it’s okay to omit or use dried blueberries
½ cup (125 mL) dried cranberries
1 Tbsp. (15 mL) finely chopped fresh mint
- In a large bowl whisk together lemon zest, juice, olive oil, Dijon, cinnamon and cayenne. Add drained and rinsed lentils. Toss.
- Toss in brown rice till just combined.
- Add parsley, red onion, currants, dried cranberries and mint. Toss till just combined. Serve. Store any leftovers covered in the fridge for up to 3 days.
Makes – 5 cups (1.25 L)
Serves – 4 – 1 ¼ cup (300 mL) servings. Each 1 ¼ cup (300 mL) serving contains: 400 Calories, 8 g total Fat, 1 g Sat Fat, 0 g Trans Fat, 200 mg Sodium, 65 g CHO, 14 g Fiber, 12 g Protein