Quinoa Salads

ZESTY QUINOA SALAD

  • 
1 cup quinoa
  • 
2 cups water
  • 
1/4 cup extra-virgin olive oil
  • 
2 limes, juiced
  • 
2 teaspoons ground cumin
  • 
1 teaspoon salt
  • 
1/2 teaspoon red pepper flakes, or more to taste
  • 
1 1/2 cups halved cherry tomatoes
  • 
1 (15 ounce) can black beans, drained and rinsed
  • 
5 green onions, finely chopped
  • 
1/4 cup chopped fresh cilantro
  • 
salt and ground black pepper to taste
  • 1 Avocado

Bring quinoa and water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender and water has been absorbed, 10 to 15 minutes. Set aside to cool.

Whisk olive oil, lime juice, cumin, 1 teaspoon salt, and red pepper flakes together in a bowl.

Combine quinoa, tomatoes, black beans, avocado, and green onions together in a bowl. Pour dressing over quinoa mixture; toss to coat. Stir in cilantro; season with salt and black pepper. Serve immediately or chill in refrigerator.

Makes 6 servings

 

LENTIL QUINOA SALAD

Ingredients

  • 1/2 cup quinoa
  • 1 1/4 cups water, plus 2 cups
  • 1/2 cup lentils
  • 1 teaspoon Dijon mustard
  • 2 tablespoons red wine vinegar
  • 1/4 cup olive oil
  • 1/4 teaspoon garlic powder
  • 1 lime, zested
  • Kosher salt and freshly ground black pepper
  • 2 green onions, chopped
  • 1 tablespoon chopped fresh cilantro leaves

 Directions

Put the quinoa in a sieve and rinse in cold water. In a large microwave-proof bowl with a cover, add the rinsed quinoa and 1 1/4 cups water. Cover and microwave on high for 9 minutes. Let it sit for 2 minutes then stir. Quinoa should be tender enough to eat, but with a little “pop” upon biting.

Put the lentils in a sieve and rinse in cold water. In a saucepan, simmer the lentils in 2 cups water until the lentils are tender, but not mushy, about 30 minutes. Drain and cool.

In a small bowl, whisk the mustard and vinegar together, and drizzle in the oil to make an emulsion. Add the garlic powder, lime zest, and salt, and pepper, to taste.

To assemble the salad: In a medium salad bowl, mix the quinoa, lentils, green onions, and chopped cilantro. Top the salad with the dressing, toss to coat and serve.

 

GOLDEN SUNSHINE QUINOA SALAD

Ingredients

  • 2 cups quinoa
  • 2 1/2 cups chicken broth, homemade or canned low-sodium broth
  • 4 scallions, light and white green part only, thinly sliced
  • 1/2 cup chopped golden raisins
  • 2 tablespoons rice vinegar
  • 1/2 cup fresh orange juice
  • 1 teaspoon grated orange zest
  • 2 tablespoons extra-virgin olive oil
  • 1/4 teaspoon ground cumin
  • 1 cucumber, peeled, halved, seeded and chopped
  • 1/2 cup chopped flat-leaf parsley
  • Salt
  • Freshly ground black pepper

Directions

Place the quinoa in a fine-mesh sieve and rinse under cold water until the water runs clear. Bring the chicken stock to a boil in a medium saucepan over medium-high heat. Add the quinoa and return to a boil. Reduce the heat to low, cover, and simmer the quinoa until it has expanded fully, about 20 to 25 minutes. Uncover, fluff with a fork and set aside to cool.

Place the cooled quinoa in a large bowl. Add the scallions, raisins, rice vinegar, orange juice and zest, olive oil, cumin, cucumber and parsley and toss to combine. Season with salt and pepper, to taste, cover with plastic wrap and refrigerate until cold, then serve.

Serving Size: 3/4 Cup

 

Quinoa Avocado

AZTECAN QUINOA SALAD

Ingredients

  • 1 1/2 cups quinoa
  • 5 pickling cucumbers, peeled and cut into 1/4-inch dice
  • 1 small red onion, cut into 1/4-inch dice
  • 1 bunch Italian parsley, leaves only, chopped
  • 2 bunches mint, leaves only, chopped
  • 1/2 cup olive oil
  • 1/4 cup red wine vinegar
  • Juice of 1 lemon
  • 1 1/2 teaspoons salt
  • 3/4 teaspoon freshly ground black pepper
  • 6 romaine lettuce leaves
  • 1 avocado, peeled, seeded and sliced, for garnish
  • Cracked Black Pepper Garnish, (optional)

Directions

Bring 3 quarts of water to a boil in a large saucepan. Add the quinoa, stir once and return to a boil. Cook, uncovered, over moderate heat 10 minutes. Strain and rinse well with cold water. Shake the sieve well to remove all moisture.

When dry, transfer the quinoa to a large bowl. Add the remaining salad ingredients and toss well. Serve on lettuce-lined plates, topped with avocado slices and optional cracked pepper garnish.

 

GREEK QUINOA SALAD

Ingredients:

  • 3-4 cups water or vegetable broth
  • 1 1/2 cups quinoa, uncooked
  • 1/4 cup apple cider vinegar (you may use any flavor you prefer)
  • 2 cloves garlic, minced
  • juice from one lemon
  • 3 tbsp olive oil
  • 1/2 cup kalamata olives, sliced if desired
  • 1/3 cup fresh parsley, chopped
  • 1/3 cup fresh cilantro, chopped
  • 1 red onion, diced
  • 1 cup cherry tomatoes, sliced in half
  • 1/2 cup chopped artichoke hearts (optional)
  • salt and pepper to taste
  • 1/2 cup crumbled feta cheese

Preparation:

In a medium-large saucepan, cook the quinoa in vegetable broth for 15-20 minutes, until tender, stirring occasionally. Allow to cool.In a small bowl, whisk together the vinegar, lemon juice, garlic, and olive oil.

Gently toss the quinoa together with the remaining ingredients, except feta. Pour the olive oil mixture over the quinoa.

Add more salt and pepper to taste and gently stir in the feta cheese.

You may also add any additional vegetables that you like, such as lightly steamed broccoli, snap peas or diced bell pepper.

 

 

Physical Therapy Associates Recipe Collection

SMOOTHIE RECIPE

Master Recipe

  • ¾ cup nonfat Greek yogurt
  • 3 Tbsp light coconut milk
  • 3 Tbsp water
  • 2 tsp honey
  • ½ tsp vanilla extract
  • 1 Tbsp Chia seeds or flaxseed
  • 4 ice cubes

Fruit/fiber (choose 1)

  • 1 banana
  • 1 apple
  • 8 strawberries
  • 4 ounces mixed frozen berries
  • ¾ cu seedless red grapes
  • 1 tangerine or small orange

Healthy fats (choose 1)

  • ¼ avocado
  • 1 tsp natural peanut butter or almond butter
  • 1 tsp tahini
  • 1 tsp sunflower seed butter

Flavorings (choose none, 1, or both)

  • 1 tsp unsweetened cocoa powder
  • ¼ tsp ground cinnamon

A typical shake:

  • 320 calories * 15g protein * 11g fat * 7 g fiber

 

 

CAJUN SPICE CHICKEN FINGERS

Recipe from alifewithouticecream.blogspot.com

  • 2 tbsp paprika
  • 2 tbsp oregano
  • 1 tsp garlic powder
  • 1/2 tsp cayenne pepper
  • Pinch of salt
  • Pinch of pepper
  • Pinch of onion powder

1 pkg of chicken strips (or 2 breasts sliced)

Sprinkle the chicken with spice. Grill over medium high heat until cooked to an internal temperature of 165F.

 

 

ZUCCHINI BANANA CHOCOLATE CHIP MUFFINS

Recipe adapted from ambitiouskitchen.com

Yield: 12 large muffins

Ingredients

  • 1 tablespoon Chia seeds
  • 1 1/2 cups gluten free baking flour
  • 1 1/4 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1 1/2 teaspoons ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 2 small to medium ripe bananas, mashed
  • 1 teaspoon canola oil
  • 1/4 cup honey
  • 1 teaspoon vanilla
  • 1 cup shredded zucchini (about 1 medium zucchini)
  • 2 tablespoons unsweetened applesauce
  • 1/3 cup nonfat plain greek yogurt
  • 1/2 cup mini or regular chocolate chips

Instructions

  1. In a small bowl, mix Chia seeds with 3 tablespoons of water. Allow to sit for 10-15 minutes, until Chia seeds have absorbed the water and become gelatinous.
  2. Preheat oven to 375 degrees F. Line 12-cup muffin tin with cupcake liners.
  3. Squeeze shredded zucchini of excess water with a paper towel! This is an important step.
  4. In medium bowl combine flour, baking powder, baking soda, cinnamon and nutmeg; set aside.
  5. In bowl of an electric mixer, add mashed banana, oil, honey, vanilla and Chia seed mixture; mix until smooth. Add in zucchini, applesauce, and yogurt and beat again until well combined. Slowly mix in dry ingredients until just combined. Do not overmix the batter. Gently fold in 1/2 cup of chocolate chips.
  6. Evenly divide batter into muffin cups. The batter will reach the top of each muffin liner. Bake for 20-25 minutes or until toothpick inserted into the middle comes out clean. Enjoy!

Nutrition Information

Serving size: 1 muffin  Calories: 156  Fat: 4.4g  Carbohydrates: 28g  Sugar: 14g  Fiber: 3.0g  Protein: 4.3g

 

KALE AND CHICKPEA SOUP WITH FETA CHEESE

Yield: 8 cups

Total Time: 30 minutes

Ingredients:

  • 6 large cloves garlic, thinly sliced
  • ½ tsp red pepper flakes
  • 2 Tbsp olive oil
  • 1 lb kale, center ribs discarded, leaves finely chopped
  • 3 cups low-sodium chicken broth
  • 3 cups water
  • 2 cans no-salt-added chickpeas, rinsed and dreained
  • ½ tsp black pepper
  • 2 Tbsp red-wine vinegar
  • ¼ cup crumble reduced-fat feta cheese

Directions:

  1. In a 5-6 qt pot, cook the garlic and pepper lackes in the oil over medium heat, stirring occasionally, just until the garlic begins to color, about 3 minutes. Stir in the kale and ocok, stirring frequently, until wilted, about 5 minutes.
  2. Add the broth, water, chickpeas, and black pepper. Cover and simmer until the kale is very tender, about 20 minutes.
  3. Stir in the vinegar. Sprinkle each serving with ½ Tbsp feta cheese

 

KALE SALAD WITH FETA, GRAPES, AND PUMPKIN SEEDS

Makes: 4 servings

Total Time: 29 minutes

Ingredients:

  • ¾ pound kale, ribs removed and leaves cut up
  • ¼ cup hulled pumpkin seeds
  • 1 ½ Tbsp olive oil
  • 1 ½ Tbsp red-wine vinegar
  • 1 ½ cups halved red grapes
  • 5 ounces crumbled feta cheese

Directions:

  1. Add the pumpkin seeds, red grapes and feta cheese to the kale and top with the olive oil and red wine vinegar.

 

BAKED SWEET POTATOES WITH PEANUT SAUCE

Makes: 6 servings

Total Time: 50 minutes

Ingredients:

  • 1 ½ pounds sweet potatoes, peeled and cut crosswise into 1-inch-thick slices
  • ¼ cup fresh orange juice
  • 1 ½ tsp olive oil
  • 1 tsp honey
  • ¼ tsp fine sea salt
  • 1 ½ tsp grated fresh ginger
  • 1 scallion, finely chopped
  • 3-4 TBSP hot water
  • 1 TBSP chopped fresh cilantro

Directions:

  1. Preheat the oven to 400
  2. Arrange the sweet potatoes, slightly overlapping, in a 7 x 11-inch baking dish.
  3. In a small bowl, mix together the orange juice, oil, honey, and 1/8 tsp of the salt. Drizzle the mixture over the sweet potatoes, cover the dish with foil, and bake until the sweet potatoes are tender, about 30 minutes.
  4. Meanwhile, in a small bowl, stir together the peanut butter, giver, half of the scallions, the remaining 1/8 tsp salt, and the hot water until blended.
  5. Serve the sweet potatoes drizzled with the peanut sauce and sprinkled with the cilantro and remaining scallions.

Nutrition Information:

Per Serving:

167 calories * 3g protein * 5g fat * 4g fiber