Wednesday, July 6, 2011

Israeli Salad Plus Quinoa

Israeli Salad was a staple in my house, growing up. Mom would say, " The secret is in cutting the pieces really, really small". So I now pass that tidbit of wisdom on to you. The other bit of wisdom I now pass on is the extreme health benefit of adding quinoa to the Israeli Salad.
Fresh ingredients.. pre-chop

One cup of quinoa:
  • 220 calories (70 percent carbs, 15 percent fat, 15 percent protein)
  • 40 grams of carbohydrates (13 percent daily value)
  • 8 grams of protein (16 percent of daily value)
  • 3.5 grams of fat (5 percent daily value with no saturated fat)
  • A glycemic load (blood sugar spike) of only 18 out of 250
  • 5 grams of fiber (20 percent of daily value)
  • 20 percent of daily value of folate (various forms of Vitamin B)
  • 30 percent of magnesium daily value (beneficial for people with migraine headaches); 28 percent daily value of phosphorous; iron (15 percent); copper (18 percent); and manganese (almost 60 percent)
Quinoa has all eight essential amino acids. It’s difficult for vegans to get all eight essential amino acids and an adequate source of protein from one food source. Usually, vegans need to combine foods like beans and rice to acquire all the essential amino acids, the building blocks of protein. 
Find out more from this website:

Israeli Salad:
1 Large cucumber
1 Large tomato
1/2 red onion
1/4 cup EVOO
2 Tbs  lemon juice
salt and pepper to taste
chopped parsley as garnish
1 cup quinoa
Rinse the quinoa, then brown in a sauce pan. Add 2 cups of water and bring to a boil, uncovered. Reduce heat to medium and continue to let boil until tender (about 10-15 minutes). Once cooked, let chill in the refrigerator while chopping the veggies.

Chop the cucumber, tomato and onion into pieces that range between 1/4 and 1/2 inch squares.

Mix the olive oil, lemon juice, salt and pepper in a separate dish, then pour and fold all ingredients together. Add parsley and quinoa, too. Chill, and serve cold at your potluck. (perfect with fresh pita chips)
No, you know my camera isn't good enough to take this picture, but for reference on chopping size, you can see what it should look like. 

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