Quinoa Salad with Avocado

I know, I know, another Avocado salad. But wait, its got Quinoa in it 🙂 

Off late in our small household of two we’ve been trying to eat healthier with the addition of more salads and sometimes even replacing a meal with just a bowl of salad for dinner. In doing so I’ve tried various combinations with couscous and quinoa to create salads that have enough carbs and starch to keep our cravings at bay.

We are what we eat 

Yes, that’s the real problem with eating Indian/Asian food. They tend to have an imbalance of carbs and starch versus protein.  Whether you believe me or not (believe me, I just met a nutritionist!) when you combine, say a dal (lentils) with rice, its a double whammy. There are proteins in lentils but also starch and then there is a whole lot of starch (simple carbs) in rice, especially if it’s plain white or polished rice. That is what we don’t recognize. We seek food that is familiar without thinking about the balance of nutrients. I am trying, with tiny steps, to be more aware and mindful of what I put into my system. Afterall, we are what we eat. Matthieu Paley, a National Geographic photographer, has produced an informative and revealing series on meals around the world, travelling far and wide into remote regions to eat with people locals. Read more about it here.  His work is visually beautiful and forced me to think more about what and how I cook food.

Metabolic Syndrome is REAL 

Not sure if you’ve heard about Metabolic Syndrome (MS)

It is real and it affects a large proportion of adults worldwide. According to the National Center for Biotechnology Information, USA (NCBI) 20 to 25% of adults across the world are at risk of developing MS. This isn’t one disease, it is instead a group of conditions such as high blood pressure, obesity and diabetes that together can lead to severe cardiovascular issues impacting our longevity. So why am I writing about it?

Indians are amongst the races that are considered at high risk for developing metabolic syndrome. Want proof? Just ask your parents, relatives and family friends about the series of diagnoses they’ve received, particularly as they reached middle age. Chances are many will respond in the affirmative for diabetes and high blood pressure and/either high cholesterol or a combination of all these.

Start Eating Healthy, EARLY!

And that’s why it is important to start eating healthy as early as possible. While you might think that homemade food is best and healthy. I won’t differ on that one – it is recommended to cook your own food to be sure about the ingredients. What we, especially as Indians, do not realize is that the staples we eat in combination – dal, rice, roti – are too carb rich. Dals have proteins and starch, while rice is mostly starch and wheat is also carbohydrates. The sabzi becomes just a quarter of an Indian meal which isn’t enough to balance out all the carbs. As a result instead of balanced plates we end up overloading on what we need less of – carbs!

Become Accountable – To Yourself, Your Family and Perhaps, A Professional 

A lot of the imbalance in our diets is built in unconsciously. We are drawn to the food and meals of our childhood. Familiarity creates comfort and heightens a feeling of well being. Often with north Indian food a meal could have dal, chapatti/parantha, sabzi and a cut salad with plain yogurt or raita. Not entirely unhealthy but carb rich.

Creating accountability in our daily lives, to ourselves, our families or to a professional such as a physician or nutritionist, is an effective motivational tool for behaviour change. My visit to the nutritionist was optional, but I took it up because every once in a while a reality check is important. 

The illustration above shows a balanced plate for breakfast and other meals. The fist in the right hand, lower corner represents 1 cup or a quarter of the dinner plate. That means we only need 1 quarter carbs in every meal. If its a roti then that means one or maximum two plain whole wheat chapatis!

Small Steps to Better Health 

I can’t say that I’ve succeeded in implementing this, but I have started with some minor changes. First change that I am sharing here is more salad everyday with protein and healthy fats. The Quinoa Avocado salad is one such recipe. Quinoa is the ‘superfood’ of the moment and has a good measure of carbs along with higher protein than other cereals as well fibre and low sugar content. You can find more information about it here.

Quinoa has been part of the Andean diet of millenia. I’ve been using it for a couple of years now and enjoy making pulaos, salad or serving it as a side along with fish or chicken. Without further adieu, read on for an easy salad that is pretty to look at and filling too. 

How to make the Quinoa Avocado Salad 

Total Preparation Time: 40 minutes 

Prep: 10 minutes, Cooking Time: 20-25 minutes 

Ingredients: 

• Quinoa, 1/2 cup for two people, 
• Water ~ 1 cup, 
• Salad leaves/Baby Spinach, 1 cup, 
• Radishes 4-5, chopped, 
• Avocado – 1, 
• Red onion 1/2 or 1 according to size, sliced, 
• Cucumber 1/2 or 1 according to size, diced, 
• Carrots – 1 or 2, diced (optional), 
• Juice of 1/2 a lime (or lemon), 
• EVOO 1 1/2 tbsp, 
• Salt and Pepper (to taste), 
• Red chilli flakes (to taste), 
• Balsamic vinegar – 1 tsp (optional). 

Method:

Begin by cooking quinoa. Measure it and wash it gently. I find that wet quinoa, unlike rice, clings to fingers and the sides of utensils. So instead of soaking and draining water (which risks quinoa flowing with the water), I put quinoa in a sieve and run cold water through it. Then transfer to a pan with 1 cup of water and cook until it comes to a boil. Then reduce heat to low and let it cook covered until all the water has been absorbed and quinoa is fluffy. 

While quinoa is cooking, turn your attention to prepping other ingredients. Wash radishes, cucumber, carrots (if using) and dice or slice them. Next slice an onion. Finally, cut the avocado and keep it in a separate bowl.

PREP TIP: To cut an avocado, run a knife with some pressure along the side and turn the fruit. You should be able to feel the pit at the center with the knife. Then, with your hands, twist. One half should come off the other life a cap. Using a knife (only if confident) or a large spoon remove the pit. Then using a table spoon, scoop out all the flesh in a clean run along the skin. Dice into half inch pieces. 

Take a large bowl, the one you’ll serve your salad in, and add salad leaves or spinach to it, followed by all the other vegetables. 

For the dressing, measure olive oil in a small bowl and add salt, pepper,  chilli flakes and lime juice. Mix well with a fork. If you like the sweet and savory flavour of balsamic vinegar – reduce the lime juice and add balsamic vinegar instead. Add dressing to the diced avocado.

By this time the quinoa should be done. Fluff it with a fork and let it cool for a few minutes before mixing with the salad.

Once ready, transfer quinoa to the salad followed by avocado with any leftover dressing. Toss well. 

That’s it, salad is ready. 

PREP TIP: If you want to serve the salad chilled, don’t mix quinoa at room temperature. Let it cool down then, chill it in the fridge for 15-20 minutes. Keep everything else ready, separately – leaves/veggies in one bowl and avocado with dressing in another. Then mix just before serving.

Enjoy a bowl Quinoa Salad with Avocado without compromising on taste and nutrition! 

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