Healthy Quinoa and Salmon Salad

Name: Quinoa and Salmon Salad
Prep time: 15 min
Cook time: 30 min
Total time: 1 h
Ingredients: 2 Grilled or Baked Salmon Filets (roughly 8 oz ea); 1 Cup Quinoa; 2 Cups Vegetable or Chicken Broth; 1 Tsp Dried Parsley; 1 Cucumber, diced; 1 Cup Cherry Tomatoes, halved; 2 -3 Mini Peppers, Sliced; ¼ Cup Kalamata Olives, pitted and sliced; ¼ Cup Feta Cheese (omit for dairy-free); 2 TBS Olive Oil; 2 TBS Red Wine Vinegar; Salt and Pepper to taste

Over the past few years, I have really tried to be more conscious of what I am putting in my body and trying to keep the inflammation to a minimum has not been as easy as you would think.

Between menopause and having knees that are quite grumpy but we are not at that magical age where surgeons are quite ready to replace them, I have had to really study and learn what works for my body.

I remember several years ago when my body just ached all over and I went to the doctor as it just hurt to move…she ran all the labs one would expect to see if there was anything abnormal that popped up and all the inflammation markers came back as high but she could not pin point it on anything else so she diagnosed me with PMR, (Polymyalgia Rheumatica), a chronic inflammatory condition that causes muscle pain, stiffness, and tenderness, primarily in the shoulders, hips, and neck.

Prednisone happens to be the medication of choice when it comes to PMR and my body does not tolerate Prednisone very well and I did not like the idea of pumping that into my body for the rest of my life.

So I went on a health journey to research foods and ways that I could help my body without having to pump prednisone into it.

Part of that journey was finding gentle movement through yoga and the other part was finding foods that didn’t inflame my body further but also gave me heart healthy nutrients that my body needs.

Quinoa is a whole grain, gluten free and contains anti–inflammatory properties. Studies have shown that it can improve gut health, and reduce anti -inflammatory markers due to containing Phenoic Acids and Saponins, both which are known for their inflammatory reducing properties.

Quinoa has become a staple, I usually make up a batch at the beginning of the week and will add to salads or have on hand for quick on the go meals. The below Quinoa Salad with Salmon is just one variation of things that you can do with Quinoa.

I hope you enjoy it as much as we do!

Quinoa and Salmon Salad

Recipe by Dena McCombCourse: MainDifficulty: Easy

Servings

4

servings

Prep time

15

minutes

Cooking time

30

minutes

Total time

1

hour

This refreshing quinoa salad is high protein and gluten free. Packed with vibrant flavors and nutrients. This salad is great to prep ahead for a grab and go meal for the busy week days or a high protein lunch. Combining the goodness of heart healthy salmon, fresh vegetables, briny kalamata olives and feta cheese, tossed with a simple olive oil and red wine vinaigrette.

Ingredients

2 Grilled or Baked Salmon Filets (roughly 8 oz ea)
1 Cup Quinoa
2 Cups Vegetable or Chicken Broth
1 Tsp Dried Parsley
1 Cucumber, diced
1 Cup Cherry Tomatoes, halved
2 -3 Mini Peppers, Sliced
¼ Cup Kalamata Olives, pitted and sliced
¼ Cup Feta Cheese (omit for dairy-free)
2 TBS Olive Oil
2 TBS Red Wine Vinegar
Salt and Pepper to taste

Directions

Grill or Bake Salmon to your preferred liking
In a saucepan, bring quinoa, vegetable or chicken broth and parsley to a boil then cover and reduce heat, simmering for 15 minutes.
When quinoa is done, remove from heat, fluff with a fork, cover and let sit for 5 minutes, take cover off and allow to cool.
While quinoa is cooling, in large bowl, dice cucumbers, slice mini peppers and kalamata olives and halve cherry tomatoes.
Drizzle olive oil and red wine vinegar* over prepared vegetables, add pinch of salt and pepper and toss.
Served chilled or at room temperature and topped with a sprinkling of feta cheese.

Notes

To pack ahead, once quinoa is cooled, combine with vegetables, place in containers and wait to add feta cheese, olive oil and red wine vinegar until your are ready to eat.
Replace Salmon with your favorite protein or completely omit for a vegetaran option, I have used Garbonzo Beans, Baked Tofu, Chicken, Shrimp and Flank Steak. This salad is highly versatile and a great salad to have in the fridge for busy families.

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