Try It Tuesday - Greek Quinoa Avocado Salad
Clean Eating can be exciting! Today I'm getting you back to the Greek to show that a healthy, nutrition-filled meal can be full of interesting flavors. I found this particular recipe on http://www.fitnessmagazine.com/recipes . It is true that you can find clean recipes in lots of places, but don't assume that everything they post is just healthy. Do your research! I can vouch for this one, though. First, here is the recipe:
Greek Quinoa and Avocados
Makes: 4 servings
Ingredients
1/2 cup uncooked quinoa
1 cup water
2 Roma (plum) tomatoes, seeded and finely chopped
1/2 cup shredded fresh spinach
1/3 cup finely chopped red onion
2 tablespoons lemon juice
2 tablespoons olive oil
1/2 teaspoon salt
Spinach leaves
2 avocados, pitted, peeled, and sliced
1/3 cup crumbled feta cheese
Directions
1. Bring quinoa and water to a boil in a small saucepan. Reduce heat; cover and simmer for 15 minutes, or until liquid is absorbed.
2. In a medium bowl, stir together quinoa, tomatoes, spinach, and onion.
3. In a small bowl, whisk together lemon juice, oil, and salt. Mix with quinoa.
4. Place spinach on plates with avocado slices and quinoa. Sprinkle with feta.
Nutrition facts per serving: 332 calories, 7g protein, 27g carbohydrate, 24g fat (5g saturated), 8g fiber
Originally published in FITNESS magazine, May 2009.
Other than the flavor, and how light and fresh it is, I love this recipe because of the nutrition. You can see that it is only 332 calories, has good portions of protein, carbs, and healthy fats, as well as fiber to aid in digestion! Let me break it down a little bit more for you.
Quinoa: is a whole grain that is naturally gluten-free, so it is less likely to cause bloating than other types of grains, it contains B vitamins which provide natural energy, Potassium which helps muscles recover after a workout, Calcium to support strong bones and teeth, AND it is a COMPLETE PROTEIN. In fact, in this dish it is the main source of protein, there is no meat! So it is a great option for those who are trying to stay away from animal products. http://www.medicalnewstoday.com
Roma Tomatoes: Studies show that Roma Tomatoes can reduce the chance of cancer, they are anti-inflammatory, and can improve heart health.
Red Onion: The onions do have a little bit of protein as well, they also have more fiber, vitamin B-6, vitamin C, as well as Chromium which can increase energy and digestion.
Olive Oil: Is a healthy fat that may lower the risk of heart disease as well as promote healthy skin, hair, and nails.
Lemon Juice: Is high in Vitamin C which can help fight infections, and lemon juice is also great for detoxifying your liver and revving up your metabolism.
Spinach: Spinach is full of nutrients! The list is long, and the benefits even longer - vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6. It’s a very good source of protein, phosphorus, vitamin E, zinc, dietary fiber, and copper, as well as selenium, niacin, and omega-3 fatty acids.
Avocados: Another sources of healthy fats
Feta Cheese: Actually has fewer calories than many cheeses, is a good source of calcium and healthy fats.
So, a little long, but you can see that every ingredient in the recipe has numerous benefits! So eat up, and know that you are doing something good for yourself! I'd love for you to try this recipe and leave your thoughts about it in the comments!!
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