Quinoa is one of our favorite super foods! It is an amino acid rich protein seed that is also high in fiber – a rare combination. Quinoa supplies a complete protein, that is all nine essential amino acids (unlike wheat and rice), making it an excellent choice for vegans. Quinoa is also rich in magnesium, folate, and phosphorus, riboflavin/vitamin B2, and the antioxidant manganese. Since magnesium relaxes blood vessels, quinoa is an excellent choice for migraine sufferers and for the prevention of heart disease, high blood pressure and/or high cholesterol. Increased intake of both magnesium and riboflavin has been shown to reduce the frequency of migraine headaches. Consuming fiber-rich whole grains such as quinoa has also been associated with reduced risk of cardiovascular disease and breast cancer. Quinoa is gluten free, easy to digest, and not a common allergen.
Colorful Quinoa Salad with Cilantro, Watercress and Ginger Miso Dressing
1 cup quinoa (uncooked)
2 cloves garlic, crushed or chopped
1 chopped white onion
2 stalks celery, chopped
3 med sized carrots, chopped
1/2 cup broccoli, chopped
1/2 red pepper, chopped
1/2 bunch cilantro
1 bunch watercress
Organicville Miso Ginger Dressing (available at Whole Foods)
Green onion, chopped for garnish (optional)
1. Cook quinoa, let cool, and set aside in a medium sized bowl.
2. In a small pot or frying pan, add garlic, onions, celery, red pepper, and carrots with 1 tblsp oil and saute on med-high heat for 3 minutes.
3. Add broccoli, a small amount of water, desired quantity of sea salt, and a few tablespoons of the miso ginger dressing. Saute for 5 more minutes.
4. Once vegetables have softened, make sure there is still a small amount of water in the pan and add watercress. Stir another minute or two, until watercress is slighty wilted. Season with more sea salt if necessary.
5. Add vegetable mixture to the quinoa. Add chopped cilantro and top with fresh lemon juice and additional miso ginger dressing if desired. Garnish with freshly chopped green onion (optional).
Data Sources: NASA, WHFoods
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