I am always looking for exciting new ways to use my favorite staple food, I think you will really like this fresh and healthy summer salad!
My goal in establishing a balanced diet is to focus on protein first, then add complex carbohydrates, healthy fats and plenty of vegetables. This recipe combines chicken and quinoa with tomatoes, cucumbers and peaches, which will surely give your table a taste of summer.I have included a Vegetarian version I will also serve you with tempeh!
Why am I concerned about protein in the first place? Because it is the most satisfying nutrient for your body (even more satisfying than fat or carbohydrates), and your body breaks down dietary protein into essential amino acids that support your brain, enzymes and hormones Function, immune system and important functional organization of muscles.
Unlike carbohydrates and fats, your body does not have a “storage tank” for amino acids, so it is very important to add a solid food to every meal opportunity to keep your body running smoothly. Read more about how protein supports your body here.
If you haven’t Quinoa Before, I definitely recommend this delicious and healthy grain. It is rich in fiber, minerals, antioxidants, and contains a small amount of all nine essential amino acids that are essential for muscle growth and development (1, 2, 3). It also has a unique balance of protein, carbohydrates and fat, making it nutritious (4).
I also use fresh Basil In this recipe, it contains some very beneficial volatile oils, which have anti-inflammatory effects-this quality is very good after you overcome the arduous exercise. This is also good for your gut health. (5)
This salad is very easy to match, you can try various changes according to your preferences and season. Let me know how much you like it!
Summer Quinoa Salad
yield: 4 parts
You will need: Fine mesh strainer, small pot, grill or large frying pan, tongs, small mixing bowl, egg beater, cutting board and knife, measuring cup and spoon, peeler
key: T = tablespoon; tsp = teaspoon
raw material
- 1/2 cup quinoa, rinsed and soaked
- 1 cup chicken bone broth or vegetable broth
- 2 (5-6 ounces) boneless skinless chicken breasts (or 16-ounce tempeh buns)
- 1/4 teaspoon sea salt
- 1/8 teaspoon black pepper
- 1 cup cherry tomatoes, halved
- 1/4 cup fresh basil, chopped
- 1 peach, pitted and diced
- 1 cucumber, peeled and sliced
- 2 tons of sunflower seeds, roasted
For the dressing:
- Juice of 1 lemon
- 1 teaspoon fresh thyme, chopped
- 1/2 teaspoon Dijon
- 1/4 teaspoon sea salt
- 1/8 teaspoon black pepper
- 2 tons of olive oil
route
1. Add quinoa and bone broth to a small pot and bring to a boil over medium-high heat. Close the lid, reduce the heat to a minimum and simmer for 15 minutes, or until all the liquid is absorbed. After being completely cooked, transfer to the refrigerator to cool.
2. When the quinoa is cooking, season the chicken breast or tempeh with salt and pepper, roast (or fry) each side for 3-5 minutes, until cooked. Set aside to cool. Once cooled, cut into 1/2″ pieces.
3. Combine all the seasonings in a small bowl and mix well.
4. In a large bowl, mix quinoa, chicken/tempeh, tomatoes, basil, peaches and cucumber. Toss until fully combined.
5. Drizzle appropriate seasoning and roasted sunflower seeds on the salad.
nutrient content
Enjoy the rock star! If you did this and you like it, please let me know-I love hearing from you!
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- “Quinoa, cooked.” Food Data Center. April 2018. The internet. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
- Repo-Carrasco-Valencia, Ritva and Serna, Lesli. “Quinoa (Chenopodium quinoa, Willd.) as a source of dietary fiber and other functional ingredients.” Sean. Technology. Aliment., Campinas, 31(1): 225-230. January to March 2011. The internet. http://www.scielo.br/pdf/cta/v31n1/35.pdf
- Dahili, Samira, etc. “Quoa protein: composition, structure and functional properties.” Food Chemistry. November 2019. The internet. https://pubmed.ncbi.nlm.nih.gov/31323439/
- Vega-Gálvez A, Miranda M, Vergara J, Uribe E, Puente L, Martínez EA. “The nutritional facts and functional potential of quinoa (Chenopodium quinoa willd.), an ancient Andean grain: a review.” J Sci Food Agriculture. December 2010. The internet. https://pubmed.ncbi.nlm.nih.gov/20814881/
- Bilal, Arya and others. “Basil’s Phytochemistry and Pharmacology Research-A Summary.”
International Journal of Current Research and Review. December 2012. The internet. http://ijcrr.com/article_html.php?did=1538
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