During the fall and winter I still like to have salads here and there, especially after indulgent events like Thanksgiving. During the summer, a light leafy greens based salad is perfect but in these colder temperatures switching the main ingredient to cooked whole grains anchors it down a bit, making it a more grounding option suitable for the season. Quinoa is great, especially for vegetarians, because it has all the essential amino acids (building blocks of protein we must obtain through food), whereas most other whole grains are missing one or two of them and need to be combined with legumes to provide everything needed. However, buckwheat, brown, black or wild rice and millet are some other whole grain options, each with their own impressive array of nutrients that work well in salads like this.
One of the kitchen tasks I make a priority and try to always do is prepare a large pot of whole grains at the beginning of the week. It makes throwing together salads or stir frys really easy and fast. There are a few different ways to prepare quinoa:
LONG way: The most beneficial way nutritionally is of course the longest but the process is simple once it becomes habit. Soak the grains, 1 cup dry quinoa in this case, in a large pot overnight with twice the amount of water as quinoa. The next morning/afternoon/evening dump the quinoa into a fine mesh sieve and rinse thoroughly under the tap. Place back into the pot with equal parts water (if not pre-soaked use 2 parts water to 1 part quinoa), bring to a boil over the stove on high heat, then once boiling reduce the heat to low, cover with a lid and leave to simmer for 20-25 minutes until all the water is evaporated. Fluff the quinoa with a fork, remove from heat and set aside, covered once again for 5-10 minutes.
SHORT way: The fastest way to make it is just like cooking pasta. Bring a large pot 2/3 full of water to a boil over high heat. Add in the quinoa and leave to boil for 9 minutes. Strain through a fine mesh sieve and set aside to cool.
Creating a satisfying salad is easy to do as long as different flavours and textures are used. Fresh herbs like mint add a lot of impact in a small bundle, nuts bring in some healthy fats, a range of minerals and some crunch and fruit adds sweetness, colour and several vitamins and antioxidants. The density of dried fruits can bulk up the salad a bit while fresh citrus rounds it out.
Even though grains are the base here, leafy greens are always a valuable addition. Arugula (a.k.a. rocket) is my favourite option for salads because it has a really tender texture and peppery flavour that contrasts nicely with the heaviness of the grains. It is rich in vitamin K for strong bones and phytonutrients with anti-inflammatory and antioxidant functions to support the body’s detoxification.
- 4 cups cooked quinoa (or any preferred whole grain), cooled
- 2 cups arugula
- ½ cup dried cranberries
- ½ cup hazelnuts
- 2 mandarin oranges, peeled, halved and thinly sliced
- 2 tablespoons red wine vinegar
- 2 tablespoons cold-pressed olive oil
- 1-2 tablespoons dijon mustard (amount depends on sharpness of particular dijon used- start with less then add more if too mild)
- 1 tablespoon fresh mint, sliced thinly
- Sea salt and freshly cracked black pepper
- Toss the quinoa with the cranberries, hazelnuts, vinegar, oil and mustard. Add in salt and pepper to taste then gently fold in the arugula and oranges. It will store in the fridge in a sealed container for up to a few days.
