Quinoa Medley Salad

(WTNH) - Dietician Katie Jeffrey-Lunn shares tips for building a healthy plate in 2012.

Tips to building a healthy plate in 2012:

1. Make half your plate nonstarchy vegetables. Think color and variety!
2. Fill ¼ of your plate with lean protein sources.
3. Enjoy at least 2 servings of fatty fish each week. Salmon is a super fish.
4. Enjoy protein-rich plant foods such as beans, lentils, quinoa, edamame and tofu.
5. Fill ¼ of your plate with nutrient-rich carbohydrates. Beans, lentils and quinoa fit into this category as do other whole grains such as whole wheat bread and pasta, brown rice, barley and oats.
6. Fruit is also a nutrient-rich carbohydrate. Aim to enjoy at least 2 ½ cup of fruits and vegetables a day for optimal health.
7. Choose low-fat or nonfat dairy products.
8. Add heart healthy fat to your meals and snacks.

Quinoa Medley Salad
Ingredients:
1 ½ cups water
1 cup uncooked quinoa
½ tsp. sea salt
2 tablespoons fresh chives, minced
3 garlic cloves, minced (about 1 Tbsp. minced garlic)
3 tablespoons extra virgin olive oil
¼ cup freshly-squeezed lime juice
2 tablespoons white vinegar
½ cup red onion, finely chopped
1 ½ cups cooked fresh corn kernels (about 2 ears) or frozen corn, thawed * see below for instructions
¾ cup thinly shredded carrots lightly packed (about 1 large carrot). Hint: use a grater or food processor
1 sweet bell pepper (red, yellow or orange), chopped
1 cup cherry tomatoes, sliced in quarters
¾ cup English cucumber, skin on with seeds removed and cut into ¼-inch wedges                                              
¼ cup finely chopped fresh flat-leaf parsley or cilantro                                                                                       
2 ripe Haas avocados (skinned, pitted and diced into ½ inch cubes)
1 cup feta cheese, crumbled (optional)
Salt and freshly ground pepper to taste

Directions:

1. Rinse quinoa in cold water. Combine 1 ½ cups water, quinoa, and salt in a medium saucepan and bring to a boil. Cover, reduce heat and simmer 15 minutes, or until liquid is absorbed. Remove from heat and let stand 10 minutes (with cover). Fluff with a fork.
2. While quinoa is cooking, prepare the dressing and chop the vegetables.
3. Finely chop the chives and mince the garlic.  In a small bowl, mix together the chives and garlic.  Add olive oil, lime juice, vinegar and garlic to the chives and garlic mixture; set aside.
4. In a large bowl, combine quinoa, onion, carrots, pepper, corn, tomatoes, cucumber, parsley, and avocado.  Pour dressing over top and toss well to coat. Season with additional pepper, if desired.  
5. Place feta cheese in small serving bowl.  If desire, sprinkle about 2 Tbsp. on top of each one cup serving.  

Serving size: 1 cup        
Serves 10    
Prep time: 50 minutes for large recipe; 30 minutes for half of recipe

Katie Jeffrey-Lunn is a registered dietitian and a Board Certified Specialist in Sports Dietetics (CSSD) with an M.S. in Nutritional Sciences. She is a columnist and owner of FitNutrition, LLC in Old Lyme, CT. Her mission is to form a team with individuals to provide education, promote health and physical activity, and develop realistic, attainable lifestyle and nutrition goals that match client’s unique needs.

Jeffrey-Lunn is the sports dietitian for Providence College athletes in Providence, Rhode Island.

Learn more at www.fitnutrition.net