Quinoa Salad with Dark Greens and Quick-Pickled Onions

Yield: 6 servings

Gluten free, dairy free option, protein and fiber rich

I forgot to take a picture of the actual salad!  It is very good!  

 

For Quick-Pickled Onions

(pickling the onions gives them a crisp and tangy flavor)

Pickled onions are my new favorite!  Another nutritionist “turned me on” to these.  If you aren’t a huge fan of salad, this really ups the flavor and texture for you.  

½ c. of apple cider vinegar (use one with the mother-Braggs is a good choice)

1 ½ t. sea salt

1 T. raw honey or maple syrup

4 whole peppercorns

1 garlic clove sliced

1/2 red onion, thinly sliced

1 c. filtered water

 

For Salad

¾ cup millet or quinoa

1 1/3 cups low-sodium chicken broth or bone broth

1 teaspoon dried oregano

2 cups baby arugula or use a dark leafy green blend

2 tablespoons olive oil (be sure that it is “true” EVOO)

2 tablespoons balsamic vinegar

1/3 cup pine nuts, toasted (over medium heat, lightly toast the pine nuts in a dry skillet-watch that they don’t burn).  

1/3 cup fresh goat cheese, crumbled (optional)

Add on: add 1 cup of beans, lentils or non-vegetarian protein such as gilled chicken or salmon to give it more variety and to bump up the protein content if needed

Directions

  1. To make the pickled onions whisk the ACV, sea salt, honey in a bowl until all is combined, and salt is dissolved. Add the onion, the garlic and peppercorns to a jar and pour the liquid over it. Let sit at room temperature for one hour and then store in fridge (for up to two weeks). Drain the onions prior to using.  (I made this a bit easier-mixed the liquids in a mason jar, added the onions, garlic and peppercorn, placed lid on, gave it a good shake and then let sit in fridge for 24 hours).  
  2. Put the millet in a heavy saucepan over medium-low heat. Cook, stirring frequently, until the millet is toasted, about 5 minutes. You will begin to smell a “toasty aroma” and they will make a bit of a “pop” sound. Remove the pan from the heat and carefully add the broth (it will splatter a bit). Return to the heat and bring to a gentle simmer. Cover and cook for 15 minutes. Turn off the heat and let sit another 5 minutes before you remove the lid. Using a fork, break up the millet and fluff it, add the oregano, stir, and set aside to cool completely. If using quinoa, use ¾ cup with 2 cups of water or broth-bring to a boil and then simmer for roughly 15 minutes or until all the liquid is soaked in. (or use sprouted quinoa and just add enough water to cover and let sit for 15 minutes).  I cooked both millet and quinoa and personally I preferred the quinoa in this recipe).  
  3. Once the millet is cool, combine it with the arugula in a large bowl. Drizzle the olive oil and vinegar on top and gently toss to coat.
  4. Drain the desired amount of pickled onion and add to the salad along with the pine nuts and goat cheese, giving it another toss. Taste and serve.

 

Ingredient Benefits

  • Apple Cider Vinegar with the “Mother” (raw, unfiltered): good for low stomach acid, reflux, GERD, can use on sunburn, taken orally is good for gut health, weight maintenance, useful for congestion, cough/colds and flu, candida, can spray on pets to repel ticks and fleas (diluted with water), raw, unfiltered contains enzymes, probiotics, use in salad dressing, marinades, etc., drink 1 T. diluted with 4-8 ounces of water, antimicrobial, may be good for constipation, helps to balance BS,
  • Red onions: higher in antioxidants than white and yellow onions, contain quercetin which is a compound that is anti-inflammatory and useful for those with seasonal allergies. Rich in chromium which helps to balance BS, don’t over peel-many of the benefits of onions are in the first few layers of the peel! Has anti-microbial properties.
  • Dark leafy greens: rich in vitamin K, magnesium and folate, low calorie, antioxidant rich, inflammatory foods, anticancer foods, heart protective, anti-aging (telomeres and helps to lengthen them), enzyme rich, good for gut health and BS control,
  • Pine Nuts: Comes from pine trees and the nuts are extracted from dried out pine cones. Actually, is a hardened fruit not a nut per se, this is b/c the hardened shell around the pine nut must be removed before you can eat the pine nut-the process to obtain pine nuts is lengthy and complicated and thus they tend to be a bit pricey in the store. Very nutrient dense for small amount, b/c of fat content store in fridge or freezer so that the fats do not go rancid,
  • Bone broth: rich in protein and nutrients that are joint, bone, and skin supportive such as MSM, collagen, glucosamine, gut healing, a cup of bone broth is a great substitute for mid-day coffee or tea. Use only reputable brands, organic bone broth or make your own sourced from organic chicken or beef (Kettle and Fire is a good brand), adds a richer flavor to dishes versus regular broth, debate on lead in bone broth-see comments from Western Price foundation for more info,
  • EVOO: Many are fakes, combined with cheaper oils. See my blog post on “true” EVOO and where to buy. http://trufoodsnutrition.com/olive-oil-benefits-and-which-brands-are-best-to-use/
  • Millet: see my blog post on millet. http://trufoodsnutrition.com/10-reasons-why-you-should-add-this-grain-seed-into-your-diet/
  • Quinoa: A gluten free grain that is high in protein, fiber, magnesium, vitamin E, and is antioxidant rich. It is a complete protein containing all 9 of the essential amino acids. Has more fiber than other grains, contains non-heme iron, 8 grams protein per cup, 17-27 grams of fiber per cup

Notes

  1. The pickled onions are better when they sit for at least a few hours so that they can absorb the liquid and the flavors-you can play around and add in different herbs and spices.