Sweet Beet & Avocado Quinoa Salad

I am so excited to share this recipe! It is one I came up with this summer while trying to create something out of what I had left in the fridge. One bite and I was sold on my creation. I hope you are too!

I highly recommend using the Honey Ginger Infused Love Beets which you can find at Whole Foods. They are bursting with flavor and will turn a beet-hater into a beet-enthusiast like that! There are several other varieties which are also delicious and may appear in other recipes down the road. Check out their website, lovebeets.com, so you know what you are looking for at the store. 

  

I had tri-color quinoa on hand, but you can use whatever quinoa variety you like. Also, juicing a fresh lemon is probably preferable for the dressing, but if you have lemon juice in the fridge (like I did) it will taste just as good.  

This would make a great holiday side dish with the bright red beets and green avocado. It is also a great option for a light lunch (try it on top of some baby spinach) or an afternoon snack to get you through until dinner. Here it is…

Sweet Beet & Avocado Quinoa Salad

Ingredients

• 1 cup quinoa, uncooked (~3 cups cooked)
• 2 cups water
• 7 honey ginger infused Love Beets (1/2 package)
• 1 avocado (~1 cup cubed)
• 1/2 cup walnut halves
• 1 Tbsp olive oil
• 1 Tbsp red wine vinegar
• 1 Tbsp lemon juice
• 1 Tbsp honey
• 1 tsp coriander

Preparation Instructions

Quinoa:

1. Bring water to a boil on stovetop. 
2. Add quinoa, reduce heat to simmer and cover.
3. Let cook until water has boiled out and quinoa is fluffy.
4. Set aside to cool.

Dressing:

     5.  Whisk together olive oil, red wine vinegar, lemon juice, honey and coriander.

Last Steps:

     6.  Cube avocado and beets into bite sized pieces.
     7.  Chop walnuts to liking or leave as halves.
     8.  Toss quinoa with dressing, then mix in walnuts, beets and avocado.
     9.  Dish into 4 servings (~1 cup each). Serve cold.

 

Fuel Facts

Numbers: 380 calories, 9 g protein, 21 g fat, 40 g carbs, 7 g fiber

Ingredient Breakdown:

v Quinoa – Quinoa is an ancient Incan grain, originally grown high in the Andes. The grain is coveted for its status as a complete protein, meaning it contains all of the essential amino acids. Amino acids are the building blocks of proteins. Essential means we must consume them in our diet because the body is unable to produce them on its own. Most grains are lacking in lysine and isoleucine, but quinoa has sufficient amounts of both, making it a great protein option for vegetarians and vegans.

v Beets – Not only do beets have a beautiful color and flavor, they boast a large array of health benefits.  Many of these can be attributed to betaine, a nutrient that acts as a methyl donor. So what does that mean exactly? By lending methyl groups, betaine assists in many important metabolic pathways. This is of particular benefit to the liver, helping to break down hepatic (liver) fat stores and to optimize liver function.

Another thing you may not know about beets is their ability to enhance sex drive. In ancient Rome, beets were considered an aphrodisiac. Today we know this is due to their high boron content. Boron has been linked to increased production of estrogen in post-menopausal women and testosterone in men.

v Avocado – You may have heard that avocados are a good source of “healthy” fats. This is absolutely correct. But what makes them healthy? The fats in avocado are largely made up of phytosterols and oleic acid. Phytosterols are integral to the function of our body’s inflammatory response, making them a natural anti-inflammatory. Avocado’s have been found beneficial particularly in the management of arthritis. Oleic acid (omega-9), also found in olive oil, is a monounsaturated fatty acid touted for reducing the risk of breast cancer and heart disease.

v Walnuts – These are the only nuts that are a significant source of omega-3 fatty acids, containing 2.5 grams per ounce. Strong evidence exists to support the role of omega 3 fatty acids in lowering the risk for heart disease and preventing inflammation. A number of studies have also found benefits in relation to mood, brain function and healthy skin.

v Olive Oil – The oil gained popularity when research came out supporting the Mediterranean diet. About 70% of the fat in olive oil comes from oleic acid, a monounsaturated fat, found to lower blood cholesterol and improve the ratio of LDL (bad) to HDL (good) cholesterol. Olive oil also hosts a wide range of phytonutrients which leads to benefits in almost all of the body systems.

v Red Wine Vinegar – Research has shown vinegar to play a role in regulating spikes in blood glucose. One study showed a 50 percent reduction in post-prandial (after eating) blood sugar when diabetic patients consumed vinegar before a carbohydrate rich meal. This translates to non-diabetics as well. By maintaining steady blood sugar levels, we are able to sustain energy and prevent hunger, important for just about anyone who leads an active life.

v Lemon Juice – High in the antioxidant vitamin C, lemons and lemon juice, help oxidize free radicals in the body. In addition, the juice enhances the flavors of other foods and the fruit will keep up to four weeks in the fridge.

v Honey – Due to the combination of glucose and fructose, honey will keep you energized longer than it’s sweet counterparts. Glucose is used quickly by the body, providing an immediate energy source. Fructose takes longer to absorb, sustaining blood sugar levels. When blood sugar is kept stable, your energy will also remain constant, so say goodbye to the afternoon crash.

Honey is also a great natural healer. For starters it is packed with polyphenols, antioxidants that have immune boosting properties to keep you from becoming sick. In addition, honey contains an enzyme that produces hydrogen peroxide which is why it is believed to be antibacterial in nature. Honey can be used topically to treat burns, wounds, and even acne. Honey fights off impurity-causing bacteria while also hydrating the skin.

v Coriander – The spice has long been reputed for its healing properties.  This is likely due to the seeds high content of phytonutrients. “Phyto” meaning plant, these chemicals are vital to protecting plants from environmental threats. Unlike vitamins and minerals, phytonutrients are not essential to the human diet. However, the chemicals have been shown to prevent disease and fight a variety of cancers. Over 25,000 phytonutrients have been identified and categorized. A few you may be familiar with include flavonoids, carotenoids, reservetrol and phytoestrogens.