Salad days are (finally) here again! This one, with natural fruity sweetness, nutty crunch and lots of magnesium, makes a great side dish.
|1 cup||quinoa, rinsed||250 mL|
|½ cup||sliced almonds||125 mL|
|½ cup||coarsely chopped apple||125 mL|
|½ cup||coarsely chopped dried apricots||125 mL|
|¼ cup||toasted unsalted sunflower seeds||60 mL|
|¼ cup||dried cranberries||60 mL|
|¼ cup||raisins||60 mL|
|2 tbsp||finely chopped fresh mint||30 mL|
|½ cup||maple vinaigrette (see recipe below)||125 mL|
- In a medium saucepan, combine quinoa and 2 cups (500 mL) water; bring to a boil over high heat. Reduce heat to low, cover and simmer for about 20 minutes or until liquid is absorbed and quinoa is tender. Let stand for 5 minutes. Fluff with a fork.
- Transfer quinoa to a large bowl. Add almonds, apple, apricots, sunflower seeds, cranberries, raisins and mint; toss to combine. Pour in vinaigrette and toss gently to coat.
- Makes 8 servings
|1/3 cup||pure maple syrup (or reduced-sugar maple-flavoured syrup)||75 mL|
|¼ cup||cider vinegar||60 mL|
|¼ cup||honey mustard||60 mL|
|2 tbsp||canola oil||30 mL|
- In a jar, combine maple syrup, vinegar, mustard, oil and 2 tbsp (30 mL) water. Seal and shake until well blended.
- Store in the refrigerator for up to one week, shaking well before use.
- Makes 1 cup (250 mL)
Nutrition per serving
|Saturated fat||1.1 g|
|Sodium||29 mg (1% daily value)|
|Fibre||4 g (16% daily value)|
|Calcium||47 mg (4% daily value)|
|Iron||3.1 mg (22% daily value)|
Diabetes food choice values per serving: 2 carbohydrates, 1½ fat
To continue the maple theme, try pairing this salad with glazed salmon. In the recipe for honey-nut coated salmon on Rose Reisman’s Art of Living Well, maple syrup partners with honey and toasted pecans in a sauce for baked or grilled salmon.
|Find out more about preventing and managing diabetes. Visit Discussing diabetes.|
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