Strawberry Arugula Quinoa Salad
This beautiful, colourful salad features some of the first summer-fresh Ontario ingredients such as strawberries, peas and radishes. Quinoa adds protein and a hearty kick, while the herbs infuse a punch of flavour to this satisfying meal.
Preparation Time: 20 minutes
Serves 4 to 6
Dressing:
1/4 cup (50 mL) fresh lemon juice
1/4 cup (50 mL) olive oil
2 tbsp (25 mL) minced red onion
Salt and freshly ground black pepper
Salad:
3 cups (750 mL) cooked quinoa, cooled
1 cup (250 mL). julienned Ontario Cucumbers
1/2 cup (125 mL) shelled fresh Ontario Peas
1/3 cup (75 mL) julienned Ontario Radishes
1/3 cup (75 mL) finely chopped fresh Ontario Basil
1/4 cup (50 mL) finely chopped fresh Ontario Parsley
2 tbsp (25 mL) finely chopped fresh Ontario Mint
3 cups (750 mL) Ontario Baby Arugula
2 cups (500 mL) Ontario Strawberries, hulled and halved
Dressing: In 1 cup (250 mL) jar with lid, combine lemon juice, olive oil, onion, and salt and pepper to taste; shake well. (Dressing can be prepared 24 hours in advance.)
Salad: In large serving bowl, toss together quinoa, cucumbers, peas, radishes, basil, parsley and mint. Drizzle with dressing; toss again. Add arugula; toss until combined. Gently toss in strawberries. Serve immediately.
Tip: To cook quinoa: In wire strainer, thoroughly rinse 1 cup (250 mL) quinoa. In medium saucepan, combine rinsed quinoa and 1-3/4 cups (425 mL) cold water; cover and bring to boil over high heat. Reduce heat to medium-low; simmer, covered, for 10 to12 minutes or until water is absorbed. Remove from heat; let stand 5 minutes. Fluff with fork. Cool before using in salad. Makes 3 cups (750 mL).
Nutritional Information
1 Serving (When recipe serves 6):
PROTEIN: 4 grams
FAT: 10 grams
CARBOHYDRATE: 21 grams
CALORIES: 185
FIBRE: 4 grams
SODIUM: 62 mg
STRAWBERRY SMOOTHIE
This fruity, frothy and good-for-you smoothie can be prepared (without the ice cubes) in the blender and refrigerated overnight ready to blend in the morning.
Preparation Time: 5 minutes
Serves 4 (about 1 cup /250 mL each)
2 cups (500 mL) Ontario Strawberries, hulled
1 cup (250 mL) milk
1 cup (250 mL) low-fat strawberry-flavoured yogurt
1 tbsp (15 mL) Ontario Liquid Honey
4 ice cubes
4 Ontario Strawberries
In blender, combine hulled strawberries, milk, yogurt, honey and ice cubes; process until smooth. Pour into chilled glasses. Garnish with fresh strawberry. Serve immediately.
Tips:Buy local strawberries when in season; wash and remove hulls. Freeze in single layer on baking sheet; transfer to freezer bags and store in the freezer until ready to use. Omit the ice cubes in this smoothie and use frozen strawberries.
For brunch, serve in stemmed wine glass.
Nutrition Boost: For fibre and Omega-3, add 3 tbsp (45 mL) ground flaxseed.
Instant skim milk powder is a great way to add calcium and protein and makes the smoothie creamier. Try 1/4 cup (50 mL) in this recipe.
Nutritional Information:
1 Serving:
PROTEIN: 5 grams
FAT: 2 grams
CARBOHYDRATE: 19 grams
CALORIES: 110
FIBRE: 2 grams
