Whole grains, such as quinoa and farro, provide essential vitamins, minerals and fiber which help regulate the digestive system and keep you fuller and more satisfied. Quinoa is gluten-free, high in protein and contains essential amino acids which are important for building muscle and regulating the immune system.
This recipe, created by Oscar Castillo, lead cook at Miami Cancer Institute [1], will be served at this year’s WOW luncheon [2] on Saturday, Sept. 21. “A versatile grain, quinoa can be eaten hot or cold and it’s healthy and delicious too,” Mr. Castillo says.
Quinoa Recipe with
Avocado Dressing
serving size: 4
Ingredients:
- 3 tablespoons freshly squeezed lemon juice
- 1 tablespoon red wine vinegar
- 1 tablespoon parsley, chopped
- 1 clove garlic, smashed and finely chopped to a paste
- Kosher salt and freshly ground black pepper
- 1/4 cup extra-virgin olive oil
- 1 cup quinoa
- 1 cup diced tomato, no seeds
- 1 cup diced red pepper
- 1 cup cooked corn
- 1 ounce Feta, for sprinkling
- Avocado dressing
- Mixed Greens
- Frisée salad
Avocado Dressing;
- 3 ounces of frozen avocado or 1 avocado
- 1/4 cup Greek yogurt
- 1/2 cup water (more as needed to adjust consistency)
- 1 cup cilantro leaves and stems
- 1 small clove of garlic
- A squeeze of lime juice
Preparation:
- Transfer to a bowl, fluff with a fork and cool down.
- Whisk together the lemon juice, parsley, garlic and some salt and pepper in a small bowl.
- Slowly whisk in the oil until emulsified (to combine two ingredients together which do not ordinarily mix easily).
- Cover and refrigerate for at least 1 hour.
- Before serving, toss with mixed greens, frisée salad and sprinkle feta cheese on top.
- Finish with a drizzle of avocado dressing.
Nutritional information: Calories 343 per serving, Total Fat 21.5g, Saturated Fat 5.5g, Cholesterol 11mg, Sodium 549mg, Total Carbohydrate 25.7g, Dietary Fiber 4.8g, Total Sugars 8.8g, Protein 15.4g.