THE LOADED BOWL
from Clean Eating Magazine, Sept/Oct 2010

Ingredients:

3 cups quinoa, rinsed and drained (can substitute brown rice or basmati rice)
1 15-oz can black beans, rinsed and drained (optional)
1 pint cherry or grape tomatoes, halved or quartered
1 cup fresh cilantro, chopped
2 fresh avocados, pitted, peeled and diced
- Fresh lemon juice for avocado (to prevent browning)
1-2 sweet potatoes, diced (optional - my addition, yum!)
Grilled fish, shrimp or chicken (optional) 

Sea salt and black pepper, to taste
Juice of 4 limes
Zest of 1 lime

Dressing:
1/4 cup extra virgin olive oil
1/4 cup apple cider vinegar (rice wine vinegar which adds a touch of sweetness)
2 or 3 cloves garlic, minced
Sea salt and pepper, to taste


Instructions:

1. Prepare quinoa according to package directions. While it is cooking, prepare the remaining ingredients.

2. In a large mixing bowl, combine beans, tomatoes, and cilantro.

3. Dice avocados and drizzle with lemon juice. Set aside. 

4. Peel & dice sweet potatoes. Add to quinoa or rice during last 5 minutes of cook time.

5. Combine all dressing ingredients in blender.  Blend until creamy.

6. Fluff quinoa or rice with fork.  Add bean/tomato/cilantro mixture.  Add lime juice and zest.  Season with sea salt & pepper, then toss to combine.

Top each serving with avocado pieces and optional grilled chicken, shrimp or fish.  Top with dressing, as desired.

This salad keeps well, covered, in the fridge for 3-4 days. Feel free to substitute brown rice for the quinoa, and add grilled chicken, shrimp or fish to make a heartier meal.

Served four adults generously, with one portion left over for lunch!  We didn't use all the dressing, but it was nice to have the extra on the side for those who wanted it
.

VIDEO:  How to cook Quinoa

Quinoa Nutrition Facts

Quinoa is often called a super-grain, even thought it isn’t really a grain at all!  Quinoa is an ancient seed that has recently become popular again.  It is considered a complete protein, meaning that it contains all eight of the essential amino acids that the body is unable to produce on its own.  Quinoa contains an abundance of lysine, which is needed for growth and repair of all body tissues.

The Food and Agriculture Organization of the United Nations has compared the nutritional profile of quinoa to that dried whole milk.  It’s nutrient-packed, but also gluten-free and wheat-free, making it an almost perfect food for people with wheat allergies.  The protein in quinoa is easy to digest and the slow-release carbs help you keep blood sugars level – you’ll burn fat faster and stay fuller longer. Quinoa has no cholesterol or trans-fats, and almost 9 grams of protein per cup. 

Bonus:  Quinoa is a great way to get some extra iron, and is full of calcium, magnesium, potassium, riboflavin, B vitamins, B6, Niacin and Thiamine.
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