BROCCOLI & BEETROOT QUINOA SALAD

I am a big fan of eating salads during summer, as its too damn hot to eat anything else! I like my salads to be packed and full of ingredients as my stomach growls a mere hour after eating if they are not satisfying enough. I whipped up this very vivid salad a few weeks ago in the middle of steamy February. This salad lasted several days and served as a lovely light snack around 3pm when I wanted something naughty. If you want the salad to be fast and fuss free, buy cooked beetroot and don't bother making the dressing as the salad holds its own without it. Remember to ALWAYS rinse and drain quinoa twice before cooking to remove the grittiness. 

INGREDIENTS

Salad

• 2 medium beetroot, skin peeled & cut in half OR to save time use 500g cooked beetroot from a package (not from a tin as extra sugar is added to preserve it)
• 1 tablespoon extra virgin olive oil - Omit if not roasting beetroot
• 1 1/2 cup quinoa, rinsed & drained TWICE
• 1 large head of broccoli, cut into florets and stalk diced 
• 100g reduced-fat feta, crumbled finely 
• 3 generous handfuls of mixed salad leaves
• 2 medium carrots, grated
• Optional- 1/2 cup fresh herbs, finely chopped- I used a combination of chives, parsley & basil

Dressing

• the juice and zest of one medium ripe lime
• 1 large garlic clove, crushed or very finely chopped
• 1 tablespoon extra virgin olive oil 
• sea salt & pepper 

COOKING

1. If roasting the beetroot yourself follow this step. If not, proceed to step 2. Preheat a fan forced oven to 200 degrees celsius. Wrap each beetroot half in foil and place in a medium deep baking tray with 2-3cm of water and 1 tablespoon olive oil in it. Roast in the oven for 35-45 minutes or until the beetroot halves are tender (that is, a knife can easily slide through them). Remove from the oven, remove from foil when cool enough to handle and leave to cool for a few more minutes. Once the beetroot is cool, slice the beetroot to your liking. 

2.  Meanwhile, bring the quinoa and 3 cups of water to the boil in a medium saucepan over medium-high heat, covered. Once boiled reduce to a simmer and cook for 8-10 minutes or until the water has been absorbed and the quinoa grains look like they have sprouted little tails! Remove from heat and place the quinoa in a large serving bowl. 

3. Fill the now empty saucepan halfway with water and bring to the boil again, covered, over high heat. Add the broccoli pieces to the boiling water and cook for 2-3 minutes or until the broccoli is just tender but not mushy. (I like to do the fork test: if a fork slides into the broccoli stalk with a little bit of resistance, the broccoli is blanched perfectly). Remove from the heat and drain the broccoli over cold running water. 

4. Make the dressing by combining all the ingredients and adding a splash of water. Stir well to combine. 


5. Add the cooked broccoli, feta, spinach leaves, carrots, herbs, beetroot and dressing to the quinoa. (If you are working with already cooked beetroot, slice it to your liking). 


Serves / 6 
Total Preparation time / 
Total Cooking time / if roasting beetroot: extra 30-35 minutes  / if not roasting beetroot: 25 minutes 

x Premium Pilates Studio 

QUINOA & TURKEY SALAD

This recipe just came to me as I was shopping for turkey mince this morning. Nothing makes me feel as full as quinoa, due to its high protein content. This wonder seed is also full of iron, magnesium and fibre, which makes it a great choice for vegetarians out there. The fresh or dried thyme is optional, however I urge you to include it, as this herb is a perfect paring with the turkey. Use ground black pepper instead of salt to flavour the turkey. You could add more vegetables to this salad if you wish, such as cucumber, green beans, etc. I find that with the avocado and herb/s in the dish there is no need for a dressing. 

Ingredients

• 1/2 cup quinoa, rinsed and drained twice
• 1 teaspoon rice bran oil 
• 1 garlic clove, finely chopped or crushed 
• 500g lean turkey mince
• Optional - 1 teaspoon fresh or dried thyme
• a generous pinch of ground black pepper
• 150g cherry tomatoes, halved
• 150g baby spinach, washed & drained 
• 1 small avocado, diced
• 1/2 cup fresh herbs, such as basil, parsley, chives and/or coriander 

Cooking 

1. In a saucepan cover the quinoa with 1 1/2 cups of water and bring to a boil over medium heat. Reduce to a simmer and cook for 10-12 minutes or until the water is absorbed. Fluff the cooked quinoa with a fork, then leave to cool slightly for a few minutes. 

2. Meanwhile, heat the oil in a large saucepan over medium heat. Add the garlic and stir for 1 minute. Add the turkey mince to the pan along with the thyme (if using). Stir often, breaking down any lumps that form in the mince, until the mince is just cooked. Sprinkle the pepper on top and stir well, then leave to sit for 2 minutes.

3. Prepare the salad by combining the tomatoes, baby spinach, avocado and herb/s in a large salad/serving bowl. When the quinoa and turkey are ready, add to the bowl and toss well to combine. Serve warm, with a pinch more pepper if desired. 

Serves / 4 

Total Preparation time / 15 minutes 

Total Cooking time / 20 minutes 

SALT & PEPPER TURKEY QUINOA SALAD

Recipes come from the oddest places, if you keep your eyes and mind open. I was relaxing on the beach this Saturday after a brutal but rewarding week of work and renovating and stumbled upon this summery recipe. Where did I find it, you may ask? To answer this question you need to understand one thing about me. I hardly ever read gossip websites, I never watch reality tv shows (unless they are renovation or food related!) and I am about 5-10 years behind which celebrity is dating whom. That being said, when I am truly in need of relaxing, I buy a gossip magazine (usually Who or OK) and sit alone on the beach reading it cover to cover. Call it an indulgence, a guilty pleasure, whatever you wish. I cherish this time of escapism. And in this pages of Who's most recent addition was one recipe, which turned out to be delicious, packed with protein and healthy. 

Ingredients

Salad

• 1/2 cup quinoa, rinsed and drained twice
• salt & pepper 
• 400g turkey fillets, cut into 2 even portions
• 1 tablespoons coconut oil 
• 2 large handfuls of kale, shredded 
• 1/4 large iceberg lettuce,  shredded
• 200g green beans, trimmed & cut into small pieces
• 1 pink lady apple, thinly sliced
• Optional - 1/2 cup fresh herbs, such as parsley, mint and/or coriander 

Dressing

• the jest & juice of 1 large lemon
• 2 tablespoons olive oil
• 1 large garlic clove, finely chopped or crushed
• 1/4-1/2 teaspoon dried chilli flakes

Cooking 

1. In a saucepan cover the quinoa with 1 1/2 cups of water and bring to a boil over medium heat. Reduce to a simmer and cook for 15 minutes or until the water is almost all absorbed. Add the kale to the pan and cover, cooking for a further 2 minutes. Remove the quinoa & kale from the stove and rinse well with cold water, then drain and set aside. 

2. Whilst the quinoa is cooking, prepare the turkey by massaging a small amount of salt and pepper into each fillet. 

3. In a medium frypan heat the coconut oil over medium heat. Add the fillets and cook for 2 minutes each side, then add 1/3 cup of water, cover with a lid, turn the heat down to low and cook for 5 minutes. After this time, turn off the heat and keep covered for 5 minutes. 

4. Meanwhile, make the dressing by combining all ingredients in a small bowl and whisking well to combine. Season to taste and a splash of water at a time if the dressing seems too thick. 

5. Slice the cooked turkey into thin strips. Place the quinoa and kale in a large serving bowl, then top with the shredded lettuce, beans, apple slices and herbs, if using. Drizzle the dressing over the top and toss well to combine. 

Serves / 4 

Total Preparation time / 10 minutes 

Total Cooking time / 25 minutes 

SWEET BROCCOLI SALAD with EDAMAME & QUINOA

This recipe is straight from the Arthur Street Kitchen cookbook ‘Community’ and is the tastiest way I have ever eaten quinoa! Initially I did not fancy quinoa much, so I have tried my hand with this grain in various ways, so trust me when I say that I have eaten it a lot. The sweet sauce is a revelation and whilst the ingredients may sound strange together, they work beautifully to create a slightly sweet, faintly sour and a somewhat nutty dressing. I have kept the recipe very similar to the original, just omitting all the oil and nigella seeds (as they are difficult to source). Black sesame seeds are delicious and can be found in all health food stores. Mirin is a sweet rice wine, similar to sake but with a lower alcohol content and a slightly sugary taste. Mirin seasoning is much more accessible, hence why I used it and is available from all major supermarkets. If you cannot find it, you can substitute it with rice wine vinegar. The edamame quality may look odd (227g), but it is exactly half of a standard packet of edamame that you can buy from all major supermakets (454g) in the frozen food aisle. This unique salad is great as a filling lunch and is impressive enough to be served as a vegetable dish at a dinner party. I myself ate it for dinner last night with a boiled egg on top.

P.S- Probably a good idea to explain what edamame is as well! Edamame is a type of bean commonly found in Taiwanese  Chines, Japanese, Indonesian and Hawaiian cuisine. It is a green soybean that are boiled or steamed and served with salt. They have recently found increasing popularity as a healthy food item, due to it's high iron (for a plant food), it's protein content and its substantial levels of vitamin C & A. 

Ingredients

• 1 cup quinoa (170-200g) 
• 1g (a pinch) of stevia
• 2 heads of broccoli (around 1kg), cut into similar-sized florets, with the stalks cut into small pieces
• 227g frozen edamame beans, thawed & podded
• 2 heaped tablespoons white sesame seeds
• 2 heaped tablespoons black sesame seeds
• a handful of fresh coriander leaves, washed 

Sweet sauce

• 3 tablespoons tahini
• 1 medium garlic clove, crushed or finely chopped
• 1 teaspoon soy sauce
• a pinch of sea salt
• 1 heaped tablespoon honey
• 1 tablespoon apple cider vinegar
• 2 tablespoons mirin seasoning 

Cooking 

1. Rinse the quinoa well with cold water. Bring a medium saucepan of lightly salted water to the boil with the quinoa. Once boiled, reduce the heat to a simmer and simmer for 8-10 minutes or until the quinoa has absorbed all the water. Turn off the heat and leave the quinoa in the pot for 8 minutes, covered. After this time remove the lid and fluff the quinoa with a fork. 

2. Meanwhile, bring another medium / large saucepan of water to the boil, adding a pinch of sea salt and the stevia to the water. When boiled add the broccoli and cook for 3 minutes or until just tender. Add the podded edamame beans to the boiling water and cook for 1 minute, then remove the vegetables from the heat and drain in a large colander under cold water. 

3. Make the sweet sauce by whisking all the sauce ingredients together as well as a few tablespoons of water. You want the consistency of the sauce to be quite runny and easy to pour onto the salad, so carefully add more water as you see fit. The sauce should taste slightly sweet from the honey, slightly sour from the vinegar and a tad nutty in flavour from the tahini. 

4. Place the quinoa on a large serving plate or in a large bowl. Add the broccoli edamame mixture and 1/2 of the sesame seeds and toss well to combine. Sprinkle the remaining sesame seeds and coriander leaves over the salad and pour the sauce on top. Enjoy! 

Serves / 4 - 6

Total Preparation time / 15 minutes 

Total Cooking time / 30 minutes maximum 

x Emily 

QUINOA SALAD on a WINTER'S DAY

When I think of quinoa, I think of winter. Quinoa porridge, quinoa patties, even cold quinoa salad reminds me of colder days. Perhaps I associate this grain with winter as it is so filling. As a fitness instructor I see more and more people not eating enough protein; they feel tired and lethargic, their muscles feel weak and sore for days after a workout, they do not recover as quickly when they become injured and their previously defined muscles start to lose their tone. Our bodies desperately need protein and quinoa contains 14 grams of protein every 100 grams, which is a great start to improving your protein intake. The method I use to cook quinoa has always worked, so try to stick to the exact timing below. Make sure to wash your quinoa before boiling, to get any grimy bits out of the way. I love using fresh avocado, red cabbage and lentils with quinoa but you can use other vegetables such as carrot, green beans, cucumber, the list goes on. 

INGREDIENTS

• 1 cup white quinoa 
• 1 1/2 cups water 
• pinch of sea salt 
• 2 heaped cups of red cabbage, shredded quite finely
• 1 generous handful of baby spinach, washed & chopped
• 2 large tomatoes, finely sliced 
• 1 x 400g tin of brown lentils, rinsed & drained 
• 1 ripe avocado, cut into small cubes 
• a handful of coriander leaves, washed 

Salad Dressing

• 2 garlic cloves, finely chopped or minced 
• 2 tablespoons dijon mustard
• 2 tablespoons water, plus extra if needed to thin out dressing
• 3 tablespoon lemon juice
• 2 heaped tablespoons fresh parsley, finely chopped
• sea salt, to taste 

COOKING 

1. Rinse the quinoa well twice in cold water and drain in a sieve. 

2. Pour quinoa and water into a small saucepan with a pinch of sea salt. Bring to the boil, covered, then simmer for 8 minutes. Leave the saucepan for 5 minutes, then remove the lid and fluff the quinoa with a fork. Set aside to cool for a few minutes. 

3. Meanwhile, place the cabbage, baby spinach, tomato, brown lentils, avocado and coriander in a large serving bowl. Make the salad dressing by combining all the ingredients in a small bowl and stirring well to combine. If the salad dressing is too thick, try adding a little extra water sparingly.

3. Scoop the cooked quinoa into the vegetable bowl and drizzle the dressing over the top. Toss well to combine and serve. 

Serves / 4 

Total Preparation time / 15 minutes 

Total Cooking time / 20 minutes 

x Emily 

Photo from canigivemydogquinoa.com