Southwest Quinoa Salad

Quinoa (pronounced, "KEEN-wah") is known as the "mother of all grains". But technically quiona is a seed, but still commonly known as a grain. Perfectly gluten-free and packs a powerful-protein punch (22 grams per 1 cup!). It is truly a superfood because it is contains eight amino acids needed for the body's nutritional needs specifically tissue growth and repair. Another beneficial nutrient is manganese, which acts as a disease and cancer fighting antioxidant in the body. Other vital nutrients that quinoa provides are: magnesium, fiber, calcium, riboflavin, copper and potassium.

In order to cook quinoa effectively, it is important to rinse the seeds because of the saponin that it is coated with. Some recommend soaking the seeds overnight. Either way, make sure they are thoroughly washed to rid the quinoa of the bitter taste it may take on if not.

A friend of mine graciously passed this recipe on to me awhile ago, but I made some small changes to call it my own. This salad can be served warm or cold. I prefer cold. It makes a generous amount and would be great to have on hand through the week for a stand-alone meal or a palate-pleasing side dish.

ingredients:

2 T. olive oil
1/3 cup red onion, chopped
1/3 red or yellow (or green, if you must) pepper, chopped
1 small clove of garlic, minced
2 cups quinoa (soaked or rinsed!)
3 1/2 to 4 cups of water
salt, to taste
2 t cumin
juice of half a lime
1/2 can of black beans, rinsed
1 cup frozen sweet corn
4 scallions (green part only), thinly sliced

directions:

1. Saute onion and yellow/red pepper for 5 minutes in oil or until tender (do not overcook). Add garlic the last 2 minutes. Add quinoa and cook, stirring frequently, until the quinoa is toasted and smells nutty, about 2 minutes.

2. Add the water (3 1/2 cups) and heat to boil. Once boiling, reduce to low simmer and cover tightly for roughly 15 minutes. Add more water as needed. Quinoa is done cooking when the seed uncoils and you notice a little tail off the seed body. (I personally think the "uncoiling" is quite endearing!) Stir in salt and cumin.

3. I like to let the cooked quinoa cool off the hot burner with lid off for about 20 minutes. Like I said, I prefer mine cold. Once the steam has left the mixture, add black beans, corn, lime juice and scallions and mix.

Serves 6 or more.

Slow-Down Saturday Egg Salad

Eggs are probably the number one staple in my house. You will rarely see my fridge without eggs. There are just so many uses for them and at the same time provide healthy nutrients like protein and many vitamins and minerals. I know what you're thinking... what about the cholesterol? If you purchase local, farm fresh eggs that are from range-free chickens they will actually have 34% less cholesterol than eggs from factory-confined, worn out, sickly hens. There! (Read more on the benefits of farm fresh eggs here and here.)

So what does the Wholesome Bits family like for lunch on this cloudy, cooler spring Saturday?

Egg salad.

Egg salad makes everyone happy and full.

Here is my simple, go-to recipe. Easy, quick and healthy.

Wholesome Egg Salad

7 farm fresh eggs

2 tablespoons non-fat, plain Greek yogurt

1 heaping tablespoon of low-fat mayonnaise

1 (to 1 1/2) teaspoons of Dijon mustard

salt & pepper to taste

chopped chives, optional

Directions:

1. Put all eggs into a pan with cold water just covering the tops of the eggs. Bring to a boil. Once it reaches the boiling stage, turn down to simmer (where eggs are just barely rumbling) and set timer for 12 minutes. When done, rinse with cold water for a few minutes, then de-shell.

2. Take 3 of the yolks and place in small bowl for later. Chop the rest of the egg whites and yolks and place in medium bowl.

3. To the yolks, add yogurt, mayo, and Dijon and mix until smooth (may have some small clumps). Add to chopped eggs.

4. Salt and pepper to taste. Add chives if desired.

I always love egg salad with baby spinach with it somewhere... either plopped on top of the spinach or as an open-faced sandwich with pumpernickel bread and the spinach in the middle. Yum!