This Easy Eats recipe might look simple to the naked eye but it is made up of a beautiful balance of healthy fats, complex carbohydrates, protein and fiber.
For anyone new to Chara Marie, here are a few points I always keep in mind when creating recipes.
WHO THE RECIPES ARE FOR:
- Health-conscious people looking to fill their diet will mainly wholefoods
- Those who are vegan, looking to eat more plant-based or wanting to test the waters of plant-based eating for the first time!
- Those who want a quick-easy-healthy meal
- Those who are busy and need a meal to fuel their energy and focus
- Those looking to lose weight without feeling restricted or eating bland, boring food.
Every week, I feature a new Easy Eats recipe that keeps all these bullet points in mind.
This week, we’re feeling the purple tones with this nutrient-packed Blood Orange Beet Quinoa salad.
WHY YOU’LL LOVE THIS RECIPE:
No need for a fancy homemade or sugar-laden dressing. Lemon juice and balsamic pairs perfectly!
Can be made into a large batch for healthy lunches all week long
Refreshing and slightly naturally sweet thanks to the Blood orange
Supports feeling full and energized long after enjoyed- without feeling heavy or lethargic
THE BENEFITS THOUGH…
This recipe is high in:
Protein: Quinoa provides an amino acid (what makes up protein) that most plant sources don’t contain. Lysine. It also contains all 9 essential amino acids. Essential meaning the body cannot produce on its own, making quinoa a great source of protein for those on a plant-based diet!
Fiber: reduce blood sugar levels, aid in weight loss and lower cholesterol
B vitamins: Support energy, brain function, digestion, DNA production,
Iron: Essential for the production of hemoglobin and carrying oxygen throughout our bodies. Iron is also needed for cell development and function.
Potassium: Helps regulate fluid levels, important for our body’s essential functions
Vitamin K and Calcium: Vitamin K helps the body absorb and excrete calcium which is essential for both health. Arugula is high in both vitamin K and Calcium
Antioxidants: Supports the body’s immunity by fighting free radicals caused by toxins in our food and environment
TIPS FOR MAKING THIS RECIPE:
On the outer layer of quinoa is a substance called phytic acid. This acid is tough to digest and can withhold our ability to absorb many of the nutrients stated above. Soaking the quinoa overnight with a splash of lemon juice or apple cider vinegar rids the phytic acid.
How to do it: (for 1 cup of dry quinoa)
Rinse quinoa well with tap water
Place into a bowl or pot covered with room temperature water.
Add a tbsp of apple cider vinegar or fresh lemon juice, stir and place lid or cover on bowl/pot
Allow the quinoa to sit overnight or for around 12 hours
When ready to cook:
Rinse the quinoa and add 1 cup of freshwater
Bring to a simmer and allow to cook for 15 minutes
Fluff with a fork once all liquid has absorbed
Store in fridge
Now you’ve got all the tips, tricks and tools to enjoy this meal knowing how good you’re doing for your body!
Way. To. Go!
If you make this recipe don’t forget to take me @chara.marie so I can see your beautiful creations!
Happy healthy eating friends!
Blood Orange Beet Quinoa Salad
Ingredients
- 1 cup quinoa preferably soaked over night (see above in TIPS)
- 2 blood oranges chopped and peeled
- 6 cups arugula
- 5 small/medium beets
- 1/2 cup nuts and seeds I used hemp and pumpkin for this recipe
Dressing:
- 3 lemons juiced
- 4 tbsp balsamic vinegar
Instructions
- Cook the quinoa by adding 1 1/4 cup of water (1 cup to soaked quinoa) to a pot with the quinoa bringing to a simmer for 15 minutes
- Bring a secondary large pot of water to boil adding chopped beets and boil for 15 minutes or until beets are tender (test by puncturing with a fork)
- Peel and chop the oranges and divide the arugula, oranges, nuts and seeds between servings
- Once quinoa and beets are cooked and cooled, divide between servings
- Dress with lemon juice and balsamic when ready to enjoy
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