I am a runner. I enjoy long distances and hill workouts at my own pace. The more I run and the older I get, the more I realize I need to pay attention to the foods that fuel me and, by extension, my family. If you are also looking to eat in a healthier way or looking for heart-healthy meal ideas, then you’ll love quinoa.
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For me, a healthy diet means more lean proteins. While I’d love a diet of cheeseburgers, that won’t cut it for my family’s and my health.
The buzz right now in the running community is Quinoa. It’s a power food that hails from South America. It’s a nutty-flavored seed with a couscous-like texture. The beauty of quinoa is its high protein and fiber content, but it remains light and won’t weigh you down. Perfect for a mom on the run. Literally or figuratively.
I toss a cup of quinoa in a bowl with avocado and any other fresh vegetables I have on hand. Then serve on a bed of salad greens for a hearty lunch that curbs late afternoon cravings. I was amazed but this meal really fills you up and gives you energy for hours without a carb-crash.
A recipe for the dish pictured here is listed below. It’s low in calories and sodium- and cholesterol-free. For those of you looking for a heart-healthy meal, quinoa is excellent for promoting cardiovascular health due to its high content of heart-healthy fat compared to other grains.
There is no right or wrong way to serve quinoa. It would be a great substitute for a bed of rice in a chicken or fish dinner or mixed with other grains in a soup for an added kick of flavor and texture.
Quinoa Avocado Salad
A filling salad of quinoa, avocado, tomato, cucumber, and celery on a bed of greens. Easy to make ahead for a light lunch!
Ingredients
- 1 cup quinoa
- 2 cups low-sodium chicken broth
- 2 avocados, diced
- 1 large tomato, diced
- 1/2 cucumber, diced
- 2 stalks of celery, diced
- 2 cups fresh baby spinach (or salad greens)
- Salt and pepper to taste
Instructions
- In a medium saucepan, cook quinoa according to the package directions.
- When cooked, allow it to cool.
- Add avocado and all remaining ingredients to the quinoa and toss gently to mix.
- Chill until ready to serve.
Notes
If you are using plain quinoa, substitute low-sodium chicken broth for water. I used the Far East blend with brown rice here, with water and their seasoning packets. Either way,
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving: Calories: 197Total Fat: 12gSaturated Fat: 2gUnsaturated Fat: 10gCholesterol: 2mgSodium: 486mgCarbohydrates: 20gFiber: 7gSugar: 3gProtein: 5g
Nutritional values are estimates calculated using standard databases. Actual values may vary based on specific ingredients and brands used.
Incidentally, this recipe is kid-approved. My children love the creamy texture of the avocados and the way the Quinoa sticks to the fresh vegetables. “They look like sprinkles,” my two-year-old Grace says. If it keeps her eating her vegetables, I’m happy to go with it.
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This sounds delightful. Thank you for sharing this recipe with us all.