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Quinoa Salad with Beets, Oranges & Arugula

Platter of quinoa salad mixed with red beets, oranges and arugula

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

This salad is just bursting with flavours – earthy beets, fresh citrus and peppery arugula! The beets give the quinoa a beautiful red hue! Add feta cheese for an extra hint of creaminess.

Ingredients

  • 1 cup quinoa
  • 2 cups water
  • 2 cups arugula
  • 4-5 cooked beets (about 1 lb)*
  • 1 orange
  • Optional: feta cheese

Dressing

  • 2 T olive oil
  • 2 T red or white wine vinegar
  • 1/2 tsp sugar
  • salt and pepper to taste

*You can roast, steam or boil beets. Or use packaged, pre-cooked beets.

Instructions

  1. Rinse quinoa. Place quinoa and water in a small saucepan on high heat. Bring to boil, then reduce heat to medium-low and cover. Cook for about 10-12 minutes or until the liquid is absorbed. Fluff with a fork and allow to cool.
  2. In a small bowl, whisk together olive oil, vinegar, sugar, salt and pepper.
  3. Peel and dice beets. Peel orange and remove white pith. Cut each orange segment into thirds or quarters.
  4. In a large serving bowl, combine quinoa and arugula. Gently mix in beets and orange segments. Add dressing and toss lightly. Optional: Sprinkle feta cheese over salad before serving.

    Makes 6 servings

 

 

 

5 Things You Didn’t Know about Citrus

Citrus

From health to wellness, here are 7 fun facts about oranges & lemons.

1. Citrus contains flavonoids, a special type of plant chemical that can be beneficial against heart disease and cancer.

2. Just one orange supplies over 100% of your daily quota for vitamin C, not to mention other nutrients such as fibre and potassium.

3. A Meyer lemon is a cross between a mandarin orange and a lemon. Meyer lemons have a bright, thin skin and are sweeter / less acidic than regular lemons.

4. Citrus peel is packed with an essential oil called linalool, which might help relieve stress.

5. Hot water can actually extract flavonoids from the citrus peel. So go ahead and enjoy a cup of hot water with lemon!

References:
Research from Master Chefs at Johnson Wales University, July 10, 2014.
Benavente-Garcia O and Castillo J. Update on uses and properties of citrus flavonoids: new findings in anticancer, cardiovascular and anti-inflammatory activity. J Agric Food Chem 2008, Aug 13;56(15):6185-6205.
Xu GH1, Chen JC, Liu DH, Zhang YH, Jiang P, Ye XQ. Minerals, phenolic compounds, and antioxidant capacity of citrus peel extract by hot water. J Food Sci. 2008 Jan;73(1):C11-8.

Disclosure: I was invited to speak at an event featuring citrus fruit, however this is not a sponsored post.

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