Quinoa Christmas Salad

Christmas Salad

In Australia, Christmas is prime time for fresh, light salads to keep us going through the hot summer that we love so much being Aussies.

I hear time and time again that salads are BORING!

Well, below is a recipe that will make you rethink the boring old lettuce and tomato salad and have you lining up for seconds.

It is bright and full of exciting festive Christmas colours. Not only that, but this salad provides a protein, antioxidant, essential fatty acid and fibrous punch.

Have I got you excited yet?…

Quinoa is a seed (that’s right a seed, not grain), that somewhat resembles cous cous in texture and appearance. Did you know that Quinoa is one of the only vegan source of compete proteins? This, along with its long nutritional profile make it live up to its ‘superfood’ reputation.

Now that I have you eager to try out this salad, the recipe is as follows.

Quinoa Christmas Salad

Ingredients 

1 cup quinoa

2 cups water

1 tsp Himalayan/Celtic salt

1 red capsicum (diced)

1 yellow capsicum (diced)

1 green capsicum (diced)

1/2 cup walnut halves

1 medium/large pomegranate (hulled)

100g goat/sheep feta

3 tablespoons avocado (or 2 tablespoons olive oil)

1/2 pumpkin (diced, oven roasted and cooled )

1 can chickpeas (drained)

1 bunch mint leaves

additional salt/pepper to taste

Method

In a large saucepan, cook quinoa as you would rice using 1 cup of quinoa to 2 cups of water. Add more water as it is cooking until the quinoa becomes light, soft and fluffy.

Remove quinoa from the stove and allow to cool. In a separate, large salad serving bowl add all capsicum, pumpkin, chickpeas and pomegranate, mixed through gently.

Add the avocado or olive oil to the cooled quinoa and mixed through. Add approximately 1 tsp of salt or to your own taste. Add quinoa to the salad bowl with the other prepared ingredients.  Add walnuts and mix through. Add mint leaves and mix through. Finally, add feta and mix through.

Serve on the Christmas table with your ham, seafood, turkey or any other meat. Also great the next day as leftovers!

 

Tuna – Salmons Greatest Rival

Tuna

 

Salmon seems to receive all of the accolades when it comes to health benefits.

But the humble tuna puts up a pretty good fight for nutritional profile.

Let’s see why it measures up!

Heart Healthy Omega 3 Fatty Acids

Omega-3 fatty acids reduce bad cholesterol (LDL) while increasing good cholesterol (HDL). This reduces the negative impact cholesterol has on the arteries and allows the heart to do its job, pumping blood around the body.

Reduces Pain and Inflammation

The healthy fats found in Tuna have been shown to reduce pain and inflammation, particularly muscular, joint and arthritic pain but can also include headaches and migraines.

Helps to Lower Blood Pressure

Tuna contains beneficial levels of potassium. Potassium is an electrolyte which supports healthy blood pressure. Teamed up with anti-inflammatory omega 3 fatty acids and blood can flow freely and without resistance around the body.

Supports a Healthy Immune System

Zinc and Vitamin C are important antioxidant nutrients in a healthy immune system.

Weight Management

The reduction and management of inflammation, along with the clean protein found in tuna sets the body up for a healthy metabolism. Tuna is low in saturated fats and is therefore a healthy option over red meats, which are rich in saturated fat.

Bone Health

Rich in B vitamins, Tuna is a great supporter of bone health, making the bones stronger, more durable and less likely to break or fracture.

Sexy Skin

The mix of protein, omega-3, B vitamins, zinc and Vitamin C is the perfect recipe for glowing, radiant skin. Free of acne, dry patches and wrinkles.

Enhanced Energy Production

Protein and B Vitamins provide sustained energy to support you throughout the day, stress and all.

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