Español As usual, here are some benefits of the ingredients in this delicious salad:
Quinoa: A Super Food used since the time of the Incas and other ancient civilizations, Quinoa is Gluten Free, high in protein and contains the nine essential amino acids our bodies can only obtain from our diet. High in Fiber, it contains Flavonoids, Manganese, Magnesium, Phosphorus, Iron, Potassium, Folate, Copper, Zinc, Calcium, and B Vitamins. It is low-glycemic, helping control your blood sugar. Good for weight management. Scientific studies have “demonstrated that quinoa possesses potential prebiotic effects” . . .“indicating the potential to utilize quinoa as a dietary approach to improve intestinal health.”** This research suggests Quinoa might possibly help prevent IBD, such as Chrohn’s and colitis.
Tomatoes: Super rich in antioxidants like Lycopene and Vitamin C. Contains Potassium, Vitamin K1 and Folate. May help your body fight disease, such as cancer. May improve heart health and skin conditions.
Onions: Rich in antioxidants, vitamins and minerals. May help fight heart disease, diabetes and certain cancers. Assisting with blood sugar control, onions also have great antibacterial properties that help the digestive system and the immune system.
Cilantro: Rich in antioxidants that may help fight inflammation, boost the immune system and have anti-cancer properties. May help improve high blood pressure and cholesterol levels.
Olives: Good for your heart, olives might protect you against osteoporosis and cancer. High in vitamin E. Also contains antioxidants. The oil produced out of olives can help fight inflammation and reduce heart disease. They also contain Iron, Calcium, Sodium and Copper.
Apple Cider Vinegar: Helps improve heart health, assists with weight loss. Might improve blood sugar levels and maintain normal insulin levels. It also contains Polyphenols, that help diminish cell damage.
∫ Before going to the ingredients, here’s a helpful tip when cooking quinoa:
Soak it first for a few hours. I recommend doing it overnight. Soak it in 3-4 times the amount of water. Pre-soaking quinoa allows it to release the bitterness in the flavor and helps eliminating saponins, a natural pesticide produced by the plant itself to keep bugs away. Soaking will allow quinoa to cook faster and help you digest it way better.
Ingredients:
- 1 cup of organic cooked Quinoa (previously soaked, preferably overnight)
- 2 medium Tomatoes
- ½ chopped Onion
- 1 cup of chopped Queso Fresco - (or a cheese substitute of your choice if you’re vegan or dairy intolerant.)
- ½ cup chopped Cilantro
- 1/3 cup chopped organic Kalamata Olives (optional, but I highly recommend it!)
- 2 tbsp Olive oil
- Lime juice (1 lime)
- 1 tsp. Organic Apple Cider Vinegar
- Salt and Pepper
How to make it:
Once you have fully rinsed your 1 cup pre-soaked quinoa, put in in a pan with a little bit of olive oil and add 2 cups of water. Usually, the ratio is 2 cups of water per one cup of quinoa. Cook thoroughly on medium heat until there is no visible water and then simmer for another 10-15 minutes. While your quinoa is cooking, chop all the ingredients - (if you haven’t already done this) - to maximize time. Once quinoa is done, let it cool down to room temperature and season with salt.
In a big glass bowl, mix cold quinoa, plus the rest of the ingredients and season with Olive oil, Lime juice, Apple Cider Vinegar, Salt and Pepper. Toss well, so everything is mixed properly. Put it in the fridge for about 20 min and serve. This salad has good protein, but if you want to serve it as an accompaniment, you can. It goes great with grilled Chicken Burgers or Steak.
Any leftovers? Store in the fridge for about 2 days or take it to work the next day.
Enjoy! ♥
