Food Friday: My Go-To Summer Quinoa Salads

Oh She Glows Long Weekend Grilled Salad (my quinoa salad went too quickly to snap a pic!)

Happy summer! The warmer temperatures are finally here bringing along camping trips, picnics and beach days. Does your calendar look even busier than usual with all your weekends booked up with these activities? I am always surprised, but excited, when my summer is planned out as I always have something to look forward to. This weekend my sister is visiting from Ontario and it is turning out to be a perfect weekend! I love having visitors, especially her, because there is so much to explore and experience in and around Halifax. Some things on our list are a valley trip for some wine tasting, a big hike by the beach and some delicious dinners out. 😃 

3 silly sisters

Having weekends on the go also means I do not have much time to prep food for the week to ensure I am eating healthily. This is where my summer quinoa salad comes in. It is a go to for me! I can throw in all the delicious spring/summer veggies that are in season, dress it up how I like and take it to go. It is great for picnics with friends, a family camping trip and a quick and easy week lunch. It doesn’t get soggy or spoil quickly if you are careful what you put in it. The great thing is that the possibilities are endless! 

Here are two of my typical concoctions and one from OhSheGlows that I’ve made with great reviews from loved ones. 

Zingy cilantro-lime black bean quinoa salad:

• 1-2 cups cooked quinoa (1 cup dried yields about 2.5 cups cooked)
• 1 can black beans, drained and rinsed
• 1 cup thinly sliced red cabbage 
• 1/2-1 red or orange pepper, diced 
• 1/4-1/2 cucumber, diced 
• 2-3 green onions, chopped
• 1-2 garlic cloves, minced
• 1 large handful cilantro, roughly chopped 
• juice of 1 lime, about 2-3 tbsp 
• salt and pepper, to taste
• 3 tbsp olive oil, approximately (I just eyeball it when I drizzle it in)
• 1-2 tsp cumin 
• 1/2-1 avocado, diced

Directions: Mix all ingredients together except avocado. Adjust seasoning to taste. Let it sit in the fridge for about 30 minutes before serving to let the flavours combine. You may need to add another squeeze of lime juice or olive oil before serving. Add avocado just before serving and voila!

Refreshing chickpea quinoa salad: 

• 1-2 cups cooked quinoa (1 cup dried yields about 2.5 cups cooked)
• 1 can chickpeas, drained and rinsed
• 2-3 summer radishes, diced
• 1/4-1/2 red onion, finely diced
• 1/4-1/2 cucumber, diced
• 1 large handful spinach, diced (to get my greens!)
• 1 large handful parsley, roughly chopped 
• 1 clove garlic, minced
• salt and pepper to taste 
• 3 tbsp olive oil, approximately (I just eyeball it when I drizzle it in)
• 3 tbsp fresh lemon juice (approximately 1.5 lemons)
• 1 tomato, diced 

Directions: Mix all ingredients together except the tomato. Adjust seasoning to taste. Let it sit in the fridge for about 30 minutes before serving to let the flavours combine. You may need to add another squeeze of lemon juice or olive oil before serving. Add tomato just before serving and voila!

OhSheGlows Long Weekend Grilled Salad:

http://ohsheglows.com/2011/09/02/long-weekend-grilled-salad/

I only used 3 or 4 ears of corn, no wheatberries and 1 cup quinoa instead. I also add avocado before serving. So delicious! 

Let me know what you think in the comments below or what twists you come up with. :) 

In health & happiness, 

Dr. Karen

Food Friday: Healthy Eating on the Go

We know by now that healthy food is a must to ensure you feel energized and ready for a successful week. Running on just coffee and muffins just ain't gonna cut it! Packing your own food during a busy week is not only healthier, it is cheaper and keeps you from giving in to those afternoon cravings (typically a baked good of some kind filled with sugar, butter and wheat for me...delicious but dangerous). So how do you do it??

It is easier than you think and it all starts with a plan. Just like writing a to-do list for the day (Thanks Dad for instilling that in me!), write out a meal plan for the week. Doesn't have to be exact, but it will give you an idea of what you need to buy and how many meals you need to prepare. Been inspired by a new recipe? Add it to the week! Come home late on Tuesdays? Have leftovers or plan for a quick meal like a salad or fish. 

Next, write out a grocery list and head to your local market or grocery store. I typically do my grocery shopping on Saturday (you can find me at the Halifax Market) and Sunday (for the rest). Give yourself a couple hours on Sunday (or whatever day works for you) to prep a few things for the week. You will be grateful for those couple hours you put aside later in the week...trust me! Here are some easy things you can prep in advance:

• Grains - Typically quinoa or brown rice for me. Quinoa really does only take 12 minutes and tastes great (one part quinoa, 2 parts water)! Add it to salads, veggies etc in lunches or as a side dish for dinner. Quinoa is not only gluten-free, it has anti-inflammatory properties and is a source of protein, fiber and even omega-3s. 
• Roasted veggies - I normally roast a mix of sweet potato, carrot, turnip, beets and squash. I cube them, coat with a drizzle of olive oil, sea salt, dried herbs, and paprika and roast in a baking dish at 350F for an hour. They taste good either hot or cold in lunches. 
• Chicken breast - Baked/bbq chicken breast is easy to prep in advance and add in lunches for a good source of protein. We need about 0.8g of protein per kg of body weight. Therefore a 3 ounce chicken breast, with around 30 g of protein, goes a long way for a 140 lb person for example.
• Hummus - Easy to buy but I make my own with a can of chickpeas adding garlic, lemon juice, olive oil, cumin, salt and pepper. You can always add things like basil, roasted red peppers etc to add a little zing. Add hummus to salads to add creaminess or take with you for a snack with veggies or crackers. 
• Soup/stew - It is always helpful to make a big soup or stew on the weekend to have for the week. I'm making a carrot soup tonight from the Chatelaine magazine :) 
• Smoothie - If you still have time and are not sick of the kitchen yet, you can prep things for smoothies or salad, like chopping kale, celery or fruit and store in tupperware or ziplock.

All these things are easy to throw together in the morning. If its not leftover soup or fish, I'll combine some roasted veggies with chicken or hummus and arugula, roasted sunflower seeds, avocado and cherry tomatoes...mixing it up now and then. What's your favourite combination? 

Yours in health and happiness,

Dr. Karen