Southwest Quinoa Salad


Prep Time

15 minutes

Prep Notes

Keep cooked quinoa on hand and in your fridge for an easy go to gluten free whole food starter. - See more at: http://www.fromyourinsideout.com/southwest-quinoa-salad#sthash.OMzuLx1c.dpuf

Cooking Time

15 minutes

Yields

8 people

Ingredients

1 can black beans, drained and rinsed
(Or if you have time you can soak dried black beans overnight and then cook.)
2 cups cooked Quinoa
(Or any other favorite cooked grain: brown rice, millet, wheat berries.)
2 cups diced mango, or pineapple or papaya or a combo of
1 cup red pepper, diced
6 green onions, thinly sliced and chopped
¼ cup red onion, chopped
¼ cup cilantro leaves, chopped (could substitute mint leaves)
1 lime, juiced
1-2 Tbsp. olive oil
1 jalapeno, seeded and minced
Sea salt to taste - See more at: http://www.fromyourinsideout.com/southwest-quinoa-salad#sthash.OMzuLx1c.dpuf

Directions

Combine ingredients in bowl.  Toss and serve.

Notes

Health Benefits of Quinoa

Quinoa (pronounced keen-wah) is a tiny, sproutfully happy, quick cooking grain!

It is also a complete protein, containing all 8 amino acids.

Try quinoa instead of pasta!

 

Whole grains are an excellent source of nutrition, as they contain essential enzymes, iron, dietary fiber, vitamin E, and the B-complex vitamins. Because the body absorbs grain slowly, they provide sustained and high quality energy.


An ancient Incan grain packed with nutrition; high in lysine; ideal quality protein (50% more than wheat); waxy protective coating called saponin will leave quinoa bitter and more difficult to digest unless rinsed off under running water before cooking; quinoa increases in size 4 times upon cooking; combine with millet, bulgur or buckwheat; use to replace bulgur in a tabouli recipe 


Research suggests that the combination of nutrients and other substances in whole grains helps protect against certain chronic diseases. The antioxidants in whole grains may work synergistically with other compounds, including dietary fiber, to reduce overall risk for heart disease. Evidence suggests a strong inverse relationship between whole grain intake and risk for some cancers—most notably gastrointestinal cancers. Whole grain foods appear to influence carbohydrate metabolism, and studies suggest that consuming whole grain foods may reduce the risk of developing type 2 diabetes.