Silvie+Maryl – Holistic Living, Plant-Based Diet, Recipes, Love & Relationship, Healthy LifestyleTips

Black Quinoa Salad by HLife Photography

Our HFood for April is quinoa, but at HLife headquarters, this wonderfood is a culinary staple. If you haven’t read this weeks HFood yet, the answer is yes, quinoa does come in black (and also in red), and that’s what we’ll be using in this week’s HKitchen recipe, along with other tints and hues in the form of bright veggies. My mother always said (and still says, even though we’ve heard it a million times) “Colors! For optimal nutrition your dish must be very colorful!” And we still say: “Thank you mommy!” (hug/kiss).  The colorful idea is right – what this translates to in the world of food science is that the meal is filled with loads of antioxidants, which are the guys that give the vegetables their pigmentation. Antioxidants prevent free radicals from causing cellular damage and numerous illnesses like Alzheimer’s, diabetes, and many other ailments associated with aging. Antioxidants keep us young, strengthen our immune system, maximize our brain power, and rejuvenate our hearts (and studies have shown that they may even reverse the aging process itself). The key to great health is to maintain the right balance of antioxidants and free radicals. We do this through our food choices, and the only place to get these amazing antioxidants is: The Vegetable Kingdom (of course).

Now, WHO WANTS THIS REJUVENATING SALAD?

Prep: Rinse the quinoa at least two times with filtered water and place it in a small cooking pot with 1 cup of drinking water, garlic powder and 1 teaspoon of Himalayan salt, then cover with lid.  Once it begins to boil, turn it to medium low heat and set your timer for 15 minutes.  In the meantime, dice your veggies, walnut, raisins, and add them to a large salad or mixing bowl.  Then wash your green leaves and parsley, dry with salad spinner, chop, then add to bowl. Set aside until quinoa is ready.

Tip: I usually make my quinoa early in the morning or the night before, so it can cool off and be ready to assemble right away.

Once the quinoa is ready, fluffy and the water has vanished, remove the lid, take it off the stove and set aside to cool.  To speed the cooling process, add quinoa to a glass bowl and put inside freezer for about 5 minutes or so. Add the cooled quinoa to the large veggie and leaf mix, squeeze the juice of the whole lime over it, and add about 1 1/2 teaspoons of Himalayan salt  and the garlic. Mix all ingredients WELL for about a minute.  I take my time mixing salads for a good while, that way the dressing mixes with the veggies and the sugars from the raisins sweeten and offset/neutralize the bitterness of the dandelion. Voila! Enjoy.

Note: Sometimes I like to have this salad with some homemade hummus or any liquefied bean.

Nutritional info: Now, I know what some of you might be thinking – where is the protein in this meal? In case you didn’t know, this recipe is a complete MEAL. And the quinoa is the protein. Quinoa, as you read in our HFood of April, contains all essential amino acids and more. It is the only grain with complete protein, among other amazing health and nutritional benefits. Bell peppers are extremely high in antioxidants and phytochemicals, and we can see this because of their bright and rich color. Red bell pepper is one of the riches sources of Vitamin C, more than any other veggie or even fruit. Vitamin C is critical for a well-functioning immune system; it reduces risk of cancer and heart disease and for men who will be conceiving children, it protects their sperm form free radical damage. Vitamin C is also great for skin as it’s essential for the production of collagen – the cellular glue that holds the body together and keeps skin young. Dandelion leaves are great for cleansing the liver (your most diverse employee) and kidneys. Their bitter taste will stimulate secretion of digestive enzymes, making the meal easier to digest. Dandelion is very high in calcium (very alkaline), potassium, iron, and Vitamin A. Raisins are also rich in iron and because this meal is high in Vitamin C, this combination makes for better iron absorption, easy and in adequate/healthy amounts.

For our good fats, we have walnuts. Walnuts are 60% omega-3 fatty acids, necessary for human health, but the body doesn’t make them, so we have to get them through food.  They play a crucial role in brain function, growth and development and may reduce the risk of heart disease.