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Eating well

Brighter life
November 04, 2015

Healthy recipe: Nutty and fruity quinoa salad with maple vinaigrette

Salad days are (finally) here! This one, with natural fruity sweetness, nutty crunch and lots of magnesium, makes a great side dish.

Ingredients:

  • 1 cup (250 mL) quinoa, rinsed
  • ½ cup (125 mL) sliced almonds
  • ½ cup (125 mL) coarsely chopped apple
  • ½ cup (125 mL) coarsely chopped dried apricots
  • ¼ cup (60 mL) toasted unsalted sunflower seeds
  • ¼ cup (60 mL) dried cranberries
  • ¼ cup (60 mL) raisins

Directions:

  1. In a medium saucepan, combine quinoa and 2 cups (500 mL) water; bring to a boil over high heat. Reduce heat to low, cover and simmer for about 20 minutes or until liquid is absorbed and quinoa is tender. Let stand for 5 minutes. Fluff with a fork.
  2. Transfer quinoa to a large bowl. Add almonds, apple, apricots, sunflower seeds, cranberries, raisins and mint; toss to combine. Pour in vinaigrette and toss gently to coat.
  3. Makes 8 servings

Maple vinaigrette

Ingredients: 

  • 1/3 cup (75 mL) pure maple syrup (or reduced-sugar maple-flavoured syrup)
  • ¼ cup (60 mL) cider vinegar
  • ¼ cup (60 mL) honey mustard
  • 2 tbsp (30 mL) canola oil

Directions:

  1. In a jar, combine maple syrup, vinegar, mustard, oil and 2 tbsp (30 mL) water. Seal and shake until well blended.
  2. Store in the refrigerator for up to one week, shaking well before use.
  3. Makes 1 cup (250 mL)

Nutrition per serving

Calories 233
Fat 8.3 g
Saturated fat 1.1 g
Sodium 29 mg (1% daily value)
Carbohydrate 36 g
Fibre 4 g (16% daily value)
Protein 6 g
Calcium 47 mg (4% daily value)
Iron 3.1 mg (22% daily value)

Diabetes food choice values per serving: 2 carbohydrates, 1½ fat

To continue the maple theme, try pairing this salad with glazed salmon. In the recipe for honey-nut coated salmon on Rose Reisman's Art of Living Well, maple syrup partners with honey and toasted pecans in a sauce for baked or grilled salmon.

Salad and vinaigrette recipes excerpted from Cook! by Mary Sue Waisman & Dieticians of Canada © 2011 robertrose.ca. Reprinted with publisher permission. 

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