Quinoa Salad

Ingredients
1/4 cup rice vinegar
1/4 cup vegetable oil
1 Tbs. sugar
2 cloves garlic, minced ( 2 tsp)
1/2 tsp. dried oregano
1/2 tsp. dried basil
1 15-oz can black beans, rinsed and drained
1 15-oz. can pinto beans or black-eyed peas, drained
1/2 cup fresh corn kernels
1 cup cooked quinoa
1 red, yellow, or orange bell pepper, chopped (1 cup)
1/2 small red onion, finely chopped (1/2 cup)
1 2-oz. can diced green chiles with liquid
1/4 cup chopped cilantro

Whisk together vinegar, oil, sugar, garlic, oregano, and basil. Stir in all the beans, corn, peppers, onion, chiles, and cilantro. Season with salt and pepper. Refrigerate 1 hour before serving.

Quinoa is a high quality protein. In fact, it can stand alone as a source of protein because it contains all the essential amino acids. This means, it will help rebuild & repair muscle tissue, especially after an intense workout that breaks down lean tissue. Quinoa is also high in fiber, low in fat & cholesterol, and a great source of complex carbohydrates to allow for sustained energy to get you through a long run or long duration workout. Can't go wrong with quinoa...start adding to your diet!

Comments

Post a Comment

Popular posts from this blog

July Is Here!!!

New month - new workout - new you... What are you going to do this month to change up your current fitness routine? Trying something new to refresh your exercise routine, shock your body, and prevent becoming stale, you will need to change at least one fitness component. Remember, it is very easy for your body to become use to doing the same thing week after week, month after month. Due to the adaptation response, you will stop seeing changes in your body and your fitness. You may want to try a different class or simply add to your current workout routine another day. If you're exercising 3 or 4 days a week, it is time to increase the frequency to 5 or 6 days/week. Or, if you exercise for 30 minutes - 45 minutes, why not increase that by another 10-15 minutes which in turn will burn off more calories. One of the best ways to change your fitness level or raise your metabolic rate is to increase the intensity of your workouts. Simply by adding bigger exaggerated movements, moving fas
Read more
It's the perfect time of year to add squash, zucchini and pumpkin to your diet. All of them are in vitamin A, C, K, and all of your B's such as folate, B6 & B12. Minerals include, manganese, calcium, magnesium, and potassium. Because of their darker & richer colors, they are high in beta carotene. It is these antioxidants that block cellular damage from occurring due to free radicals from being produced from cellular respiration. If you are one who pariticpates in a lot of cardiovascular exercise producing aerobic cellular respiration, you want to make sure you are consume foods high in antioxidants. Free radicals decrease immune function, increase the aging process, and increase abnormal cell production leading to disease. They are really easy to prepare too. Many types of squash can be eaten raw, on a salad, in a wrap, or as a snack with some hummus dip. Or, bake, grill, saute, mash, prepare as a soup base or into a bread. The seeds from pumpkin and winter squash
Read more
1 large head cauliflower, cut into 1 - 2-inch florets  (5-6 cups) 2-4 cloves garlic, peeled 2 cups low-sodium vegetable broth or water 1 tsp gray sea salt, plus more when pureeing 1/4 cup olive oil 1/4 tsp freshly ground pepper 1 heaping tbs fresh herbs, to garnish In large sauce pot or steamer, place cauliflower, garlic, broth or water and sea salt. Cover and bring to boil, then reduce heat and simmer 10-15 minutes or until tender. Stir occasionally to ensure even cooking. Drain, reserving cooking liquid. Puree in two batches in food processor until smooth, scraping down sides as needed. With motor running, add 1/4 cup cooking liquid, half the olive oil, pepper and pinch of sea salt to each batch. Adjust seasoning to taste. Transfer to serving dish, top with herbs and serve hot. Substitute food processor  handheld blender. Makes a nice substitute for mashed potatoes. Can add seasoning of your choice, or dry mustard powder, Curry powder, or a little Parmesan cheese.
Read more