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Superfood Salad – Quinoa and Beetroot

By Tom 0
29 May 2015

Here is another recipe including another superfood – Quinoa. My previous recipe which included Quinoa was the ‘Warm Beetroot and Quinoa Tabbouleh‘. Now, this recipe sounds very similar, however we’re including many more superfoods and nutrients.

This recipe is abundant in various vitamins and nutrients, it contains:

Vitamin A

Vitamin A is needed for healthy skin, protecting against infections, is an antioxidant and immune-system booster, is essential for night vision and also can help protect against many forms of cancers.

Vitamin B2 (Riboflavin)

Vitamin B2 is essential for energy production, brain function and the skin. It also helps to balance blood sugar levels and lower cholesterol levels. It is also involved in inflammation and digestion.

Vitamin B3 (Niacin)

This vitamin is involved in energy production, helps to control fat metabolism, essential for brain and nerve function, helps make anti-stress hormones and maintains healthy skin and hair.

Vitamin B5 (Pantothenic Acid)

Essential for protein digestion and utilisation, brain function and hormone production. Also helps balance sex hormones, is a natural anti-depressant and diuretic and helps to control allergic reactions.

Folic Acid

Folic acid is critical during pregnancy as it helps to develop the brain and nerves and is also essential for brain and nerve function. It is needed for utilising proteins and red blood cell formation.

Biotin

Particularly important in childhood and is used by the body to utilise essential fats, also assists in promoting healthy skin, hair and nerves.

Vitamin C

Strengthens the immune system, fights infections, makes collagen to keep bones, skin and joints firm and strong. Antioxidant properties, helps to protect against cancers and heart disease. More can be found on Vitamin C with the ‘Vitamin C – The Myths and The Facts‘ article.

Vitamin D

Helps to maintain strong and healthy bones by retaining calcium.

Vitamin E

Is an anti-oxidant, protecting cells from damage including cancerous cells, helps the body to use oxygen, prevents blood clots, thrombosis and atherosclerosis. Improves wound healing and fertility and is good for the skin.

Vitamin K

Used for blood clotting, bone health, prevents heart disease, reduces neural damage and neutralises free radicals.

Calcium

Promotes a healthy heart, clots blood, promotes healthy nerves, contracts muscles, improves skin, bone and teeth health, relieves aching muscles, maintains the correct acid-alkaline balance and reduces menstrual cramps.

Iron

Iron is a component of haemoglobin, it transports oxygen and carbon dioxide to and from cells, is a component of enzymes and is vital for energy production.

Magnesium

Strengthens bones and teeth, promotes healthy muscles by helping them to relax, important for the heart muscles and nervous system and is also essential for energy production.

Manganese

Stablises blood sugar, helps to form healthy bones, cartilidge, tissue and nerves, promotes healthy DNA and RNA, essential for reproduction and red blood cell synthesis, important for insulin production and reduces cell damage.

Potassium

Enables nutrients and waste products to move in and out of cells, promotes healthy nerves and muscles, maintains fluid balance in the body, relaxes muscles, helps secretion of Insulin for blood sugar control to produce constant energy and is involved in metabolism function.

Sodium

Maintains the body’s water balance to prevent dehydration, helps nerve functions, used in muscle contraction including the heart, utilsed in energy production and helps nutrients to move into cells.

Serves: 3
Preparation Time: 10 minutes

Cooking Time: 15 minutes

Ingredients

  • 125g Quinoa
  • 100g Tenderstem Broccoli
  • 50g peas
  • 2 tbsp parsley
  • 2 smoked mackerel fillets, flaked
  • 50g spinach
  • 50g cucumber, thinly sliced
  • 1/2 red onion, thinly sliced
  • 2 cooked beetroot, sliced into wedges
  • 2 tbsp omega sprinkle seeds
  • 30g feta cheese
  • Balsamic Vinegar

Directions

  1. Cook the Quinoa according to the pack instructions (or follow this recipe)
  2. Meanwhile, bring a medium pan of water to the boil and add the broccoli and peas, cook for 3 minutes before draining.
  3. In a large bowl, gentle combine the quinoa, parsley, broccoli, peas, mackerel, spinach, cucumber and red onion.
  4. Gently stir in the beetroot, scatter with the seeds, feta cheese and drizzle with balsamic vinegar to serve.

Nutritional Information (per serving)

Calories: 215.3kcal
Protein: 13.8g
Fat: 8.3g
Carbohydrates: 23.0g

 

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author: Tom

Tom has been in the fitness industry for over 8 years. He is qualified in functional movement, Kettlebells, Boxercise, Nutrition and many other qualifications. Tom is also the founder and director of ActivityX. For more information on Tom, see his trainer profile.

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