Preparing food that will support your health without taking ALL your time begins with cooking bigger batches of grains, beans, and legumes. I usually recommend buying grains and beans in bulk, and setting aside at least one afternoon a week to do some food prep for the upcoming week. That way you’ll have plenty of nutritious food to grab when you’re tired, stressed, or on the go.
Nutritious Quinoa
The quinoa grain is native to the Andes and was considered the “mother grain” of the Incas.
Quinoa is a perfect grain to incorporate into your meal plans as it’s quicker to cook than other grains, it’s easy to digest, and it’s full of nutritive value. It’s a complete protein, and it contains a similar amino acid profile as milk. It has high levels of calcium and protein, and it provides many other nutrients including B-vitamins, iron, phosphorus, and vitamin E. You can substitute quinoa in the place of rice or couscous in most recipes.
Energetically, quinoa is considered drying and warming.
How to Cook Quinoa
I like to keep cooked quinoa in my fridge and add it to fresh veggies and protein for quick lunches. Just mix the leftover grain with whatever you have around (for example salmon, black beans, avocado or fresh herbs) and toss with a dressing.
When preparing quinoa, remember to wash the grains thoroughly. Quinoa is coated in saponins which are bitter and can irritate the stomach. Use a strainer, wash, and repeat, until the water runs clear.
After rinsing, place quinoa in a pot with water. Most domestic quinoa takes 1.5 cups of water to every cup of quinoa. Bring to a boil, then down to a simmer with a lid on. Let cook for 15-20min or until grains are fluffy. Enjoy!
Arugula Asparagus Quinoa Salad
Enjoy this easy and light salad for a quick lunch on the go.
Ingredients:
- 12 stalks lightly steamed asparagus, ends removed, cut into 1 inch pieces
- 1/2 pound fresh arugula
- 1 tablespoon olive oil
- 2 tablespoons white wine vinegar
- 1 teaspoon Dijon mustard
- sea salt and cracked black pepper
- 2 cups cooked quinoa
- 1 cup red onions
Directions:
The Dressing:
- Mix the vinegar, mustard, salt, and pepper in a small jar.
- Pour in the olive oil and shake the jar vigorously until the ingredients are thoroughly combined.
- If you don’t use all of the dressing you can keep it in the fridge for up to about a week.
The Salad:
- Mix the quinoa with the arugula, asparagus and red onions.
- Slowly drizzle the dressing on the salad until every part is coated.
Feel free to mix and match the dressing and vegetables. Get more ideas for salad dressings here.
I hope you enjoy this arugula quinoa salad!
