Quinoa and Avocado Salad

Quinoa and Avocado Salad

Sacred Food for Healthy Lunches

Finding a healthy lunch on the go or to eat at work can be difficult but with a little planning it’s easy to take your own. I have combined the super-nutritionally-loaded quinoa and avocado to make this nourishing and tasty salad. Quinoa has a prep and cook time of about quarter of an hour so it takes no time to do the night before, making it an ideal ingredient to have ready in the fridge for healthy snacking.

Quinoa has been rising in popularity throughout this century although it has been cultivated by South American civilizations for thousands of years. Most of the quinoa crop is still grown in South America and the rise in demand has caused it to quadruple in price over the last few years. It is usually used as a substitute for rice, cous cous or bulghar wheat but yet it is not a grain or grass but a pseudo-cereal. It is closely related to spinach, beetroot and the edible weed “Fat Hen” or “Lambs Tongue”. Despite the cost, quinoa is popular because of the huge health benefits it has. It is high in anti-inflammatory phyto-nutrients, which help in the prevention and treatment of disease and contains omega-3 fatty acids. It has twice the protein content of rice or barley at 14% and contains all 9 of the essential amino acids making it a complete protein. It is also a very good source of potassium, phosphorus, iron, calcium and magnesium and also possesses good levels of several B vitamins and vitamin E. To round it off, it is naturally high in dietary fibre and is a slowly digested carbohydrate to keep you going longer. The Incas held the crop to be sacred and referred to it as “the mother of all grains”. It was the Inca emperor who would traditionally sow the first seeds of the season using “golden implements” and the grain had a high status within their religious ceremonies. Such were the health benefits to their army, it is said, that the invading Spanish conquistadors forbade its cultivation!
The same conquistadors were responsible for the discovery and spread of avocados, having discovered them when invading the Aztec lands of Central America. These too are rich in phyto-nutrients, E, K, & B vitamins and mono-unsaturated fats amongst other benefits.

Quinoa and Avocado Salad

Ingredients for 1

  • 40g Quinoa
  • 120ml water
  • half an avocado
  • quarter of a small apple
  • a few leaves of radicchio or other leaves
  • 1 teasp lemon juice
  • 1 teasp olive oil
  • 1 Tablespn chopped coriander or parsley
  • pinch of ground cumin
  • a few chilli flakes
  • 1 teasp alfalfa sprouts to garnish

Wash the quinoa well to remove any remaining saponins on the outside and drain. Shake well to remove any excess water and place in a saucepan with the 120ml water. Cover and bring to the boil. Turn the heat down to simmer for 10 - 12 minutes. Keep an eye on it as it may have absorbed all the water and be cooked after 10 minutes – it depends on the age and moisture content. Drain the quinoa and allow to cool a little, place in the fridge if necessary. Slice the avocado and drizzle the lemon juice over the cut surfaces to stop them blackening. You may need to do this with your fingers. Place the radicchio in a bowl (or plastic tub if you are taking it out to eat). Mix the quinoa with the chopped coriander or parsley and add the apple. Pile on top of the radicchio and place the sliced avocado on top. Sprinkle with the ground cumin and chilli flakes, then drizzle with the olive oil. Place the alfalfa sprouts on top and enjoy.

Description Stock Code Price Quantity
MF Quinoa Grain 500g GRN100Q £2.75 Order Now
Lemons Spain SS PCI016 £0.59 Order Now
Organico Extra Virgin Olive Oil 500ml OIL032 £6.35 Order Now
MF Curly Parsley PSA005 £1.29 Order Now
Alfalfa Sprouts 100g HD PVE010 £1.65 Order Now
Essential Ground Cumin 25g HRB014 £1.29 Order Now