Every Tuesday and Thursday, I have evening classes from 4-6 and 6-8, so I pack some form of a grain salad for dinner. Grain salads make great portable meals for lunch or dinner, and also allow for lots of creativity. I usually include beans in my salads for a complete protein, unless I'm using quinoa, which is the only grain that is a complete protein.
Choosing a foreign culture for ingredient inspiration is helpful if you're trying to improvise with grain salad making. Greek, Thai, Mexican, and Moroccan cultures have been my go-to's so far. By following a culture's tried-and-true flavor profile, you'll be sure to make something delicious from the ingredients you have on hand.
I always aim for having multiple colors in my salads for visual appeal, since we eat with our eyes. Plus, including a rainbow of colors increases the number of disease fighting phytochemicals.
Nutrition Highlight: Avocados
Awesome for Absorption
Avocados are a super-food, containing a plethora of vitamins and minerals, soluble and insoluble fiber, phytochemicals, and heart healthy monounsaturated fat. Avocados' healthy fat helps the body absorb fat soluble vitamins and carotenoids. A study at Ohio state university found that participants who ate spinach salad with half an avocado (2 1/2 oz) showed markedly increased carotenoid absorption compared to those who ate only a plain spinach salad. Next time you eat bell peppers, carrots, spinach, or tomatoes, remember to add some avocado. A little goes a long way!
Combats Cancer
Lutein is an important carotenoid antioxidant. It plays a role in cancer prevention and is also very beneficial for the eyes. Avocados have 4 times more lutein than kale, the second top source (80mg/cup vs. 20 mg/cup). UCLA researchers believe that Chinese people have lower incidence of cancer due to their higher consumption of lutein-rich green vegetables. The same study found that it's even better if you can eat lutein and lycopene rich foods together, because these phytochemicals work synergistically. There's a reason why fresh tomatoes and avocados are so delicious when combined!
Anti-Inflammatory
Avocados are rich in phytonutrients such as flavonoids and polyphenols that help suppress inflammation. Inflammation is bad news and plays a role in multiple diseases, such as Alzheimer's, cancer, diabetes, and accelerated aging.
Cooking Tip
Prepare your avocado with a melon baller.
I used to think mellon ballers were single use tools, but learned from my Nonna that they work great with avocados. Another idea for this tool— make roasted winter squash balls.
Roasted Bell Pepper Quinoa Salad
A riff on a salad from Epicurious. The flavor of soy sauce isn't very noticeable, but lends its powers as a vehicle of umami. I made my salad with pre-ground cumin, but I think it would be well worth it to toast and grind the seeds next time for a flavor boost. A 1/2 c- 1 c of black beans would be a good addition if you wanted a little more fiber and protein.
1 c cooked quinoa (1/4 c dry+1/2 c water)
1 bell pepper (about 9 oz—want 6 oz roasted)
2 scallions (1/4 c chopped), plus extra for garnish
1/2 c corn, defrosted
3/4 c chopped cilantro
1 avocado (half per each salad)
spinach
2 oz of cubed pepperjack cheese, opt.
Dressing
1 T olive oil
1 T lime juice
1/2 T soy sauce
1/4 tsp salt
1/4 tsp chipotle cayenne pepper
1 tsp pre-ground cumin or cumin seeds (pre-ground has less flavor)
Quinoa
Bring water to a boil, add quinoa and simmer 15 min. Turn off heat and leave lid on for another 5 minutes. This helps it to fluff.
Bell Pepper
It's very easy to roast bell peppers, so save your money and avoid buying the jarred kind.
Preheat oven to 400º. Place bell pepper in a cast-iron skillet (no need to add any oil) and stick in the oven for 25-30 minutes. The skin will get some black spots, but that's OK. When it is cool enough to handle (about 10 minutes later), peel off the majority of blistered skin. It's ok to leave some of the skin on since it's not getting puréed— you just don't want any charred bits.
De-seed and chop into smallish pieces.
Avocado
Cut the avocado in half and make avocado balls with a melon baller. If eating solo, just scoop half of the avocado at a time to minimized oxidation.
Cumin Seeds
Toast for a few minutes in a skillet until you start to smell them. Grind in a coffee grinder.
Mixing & Serving
Add the bell pepper, corn, scallions, cilantro, and dressing to the quinoa. Toss. Place the quinoa salad on a bed of spinach. The spinach is absolutely necessary for textural contrast. Arrange avocado balls around the base and add a few small cubes of pepperjack if you'd like. Sprinkle with some reserved green onion and serve. Makes 2 salads. I recommend eating with a side of fruit.
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