Blueberry-Quinoa Salad
by Mairlyn Smith author of Healthy Starts Here! (Whitecap Books)
The combination of whole-grain, protein-rich quinoa and amazing blueberries makes this dish a gift for your brain and your heart.
Prepare the quinoa the night before and store it in the fridge so it’s fresh and really cold when you make the salad the next day.
Blueberry-Quinoa salad
½ cup (125 mL) whole-grain quinoa
2 cups (500 mL) fresh blueberries, rinsed and dried
1 cup (250 mL) finely chopped parsley
¼ cup (60 mL) chopped green onions
¼ cup (60 mL) dried blueberries (optional)
4 large pimento-stuffed green olives, diced
Orange dressing
1 tsp (5 mL) orange zest
2 tbsp (30 mL) fresh orange juice
1 tbsp (15 mL) extra virgin olive oil
1 tbsp (15 mL) apple cider vinegar (see page 12)
¼ tsp (1 mL) cinnamon
1 tsp (5 mL) finely grated fresh ginger (optional)
For the blueberry-quinoa salad, the night before you plan to serve it, rinse the quinoa in a fine wire-mesh strainer under cold running water to get rid of any bitter resins.
Place the quinoa in a medium saucepan, add 1 cup (250 mL) water, and bring to a boil. Reduce the heat to a simmer and cook, covered, until the quinoa is translucent and all the water has been absorbed, 18 to 20 minutes. Remove the saucepan from the heat, fluff the quinoa with a fork, and let stand for 10 minutes. Let cool, then place in a bowl, cover, and refrigerate overnight.
The next day, tip the quinoa into a large salad bowl. Add the fresh blueberries, parsley, green onions, dried blueberries (if using), and olives.
For the orange dressing, whisk together the orange zest, orange juice, oil, vinegar, cinnamon, and ginger (if using) in a small bowl.
Add the dressing to the salad and toss well.
Makes about 4 cups (1 L) | One serving = 1 cup (250 mL)
Per serving: 174 calories, 5.5 g total fat, 0.6 g saturated fat, 0 g trans fat , 63 mg sodium, 28.7 g carbohydrate,
6 g fibre, 8.6 g sugars, 4 g protein
Diabetes Food Choice Values Per serving:
1½ Carbohydrate, 1 Fat
Per serving (with dried blueberries) 198 calories, 5.5 g total fat, 0.6 g saturated fat, 0 g trans fat, 65 mg sodium,
34.5 g carbohydrate, 7 g fibre, 13.9 g sugars, 5 g protein
Diabetes Food Choice Values per serving (with dried blueberries):
2 Carbohydrates, 1 Fat
Give It a Twist
When Canadian blueberries aren’t in season, use frozen berries instead of fresh. Add them straight from the freezer, then leave the salad on the counter for 1 hour before serving to let the blueberries thaw. The salad will turn a really neat shade of purple.
