Winter salad with quinoa, hazelnuts, avocado and blood orange

Sit Smart Dieet

Ingredients

Serves 2 – 3 people

  • 1/2 pack of mixed quinoa
  • 1/2 bag of fresh baby spinach
  • 1 avocado
  • 1/2 cup of hazelnuts, roughly crushed
  • 1 blood orange
  • 1/2 cup of fresh pomegranate seeds
  • 1 – 2 tbsp extra virgin olive oil
  • Pepper and salt to taste
  • Optional: 1 garlic clove, squeezed

Directions

  • Cook the quinoa according to the instructions on the packaging, in 1 tbsp vegetable stock
  • Peel the avocado and cut into cubes
  • Peel the blood orange and cut into cubes
  • Heat the nuts briefly in a dry frying pan and crush or chop roughly
  • Mix all ingredients together and serve warm, lukewarm or cold
  • NB: Also handy salad for on-the-go or at the office!
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Sit Smart Diet

Good to know:

Quinoa is rich in high-quality proteins

 

Quinoa is a seed – not a grain

Quinoa is not a grain but a “pseudo-grain”. It is actually a seed. So, unlike grains, it does not cause an increase in blood sugar and is not insulin-producing, but it does in fact stabilize your blood sugar levels.

Amino acids powerhouse

Quinoa is an amino acid powerhouse and contains all 8 essential amino acids, twice as much fiber as all other “grains” and it is also gluten free. Quinoa contains about 222 calories and 8 grams of protein per 185 grams.

Full of antioxidants and anti-inflammatory

Quinoa is also laded with 2 plant antioxidants, that have medical researchers and scientists touting its classification as a true “superfood”; these two flavonoids (or: plant oxidants) are called quercetin and kaempferol and have a powerful anti-inflammatory effect, have anti-cancer and anti-viral properties and have been shown – as a natural antidepressant.

Quinoa and SCI

As a food, as a “pseudo-grain”, quinoa has it in my opinion ALL over it’s protein competitors. It’s one of the most healthy protein sources for people with SCI.