Quinoa, Beetroot, and Kale Salad

IN Food Diary & Recipes
Quinoa Beetroot Kale Salad
Quinoa, Beetroot, and Kale Salad
Serves 1
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Ingredients
  1. 1/4 Cup Quinoa
  2. 1 Beets
  3. 1-2 Kale Leaves
  4. 1 Carrot
  5. 1 Cup Baby Spinach & / or Rocket (Arugula)
Instructions
  1. Soak Quinoa in a bowl of purified water
  2. Shred Beets, Kale, and Carrot
  3. Rinse, then Cook Quinoa as per directions (20 minutes usually) and leave to cool
  4. Mix Beets, Kale, Carrot with Quinoa
  5. Serve on a bed of Baby Spinach &/or Rocket (Arugula)
Notes
  1. *Mixed lettuce or any lettuce can be used in place of spinach or rocket.
Journey to a Better Life http://pennybutler.com/

Why these ingredients

Aside from tasting well together, the health benefits of these ingredients are:

QuinoaBeetrootKaleCarrotSpinachRocket

Quinoa

  • complete protein containing all nine essential amino acids
  • high in fibre
  • iron (increases brain function)
  • lysine (for tissue growth & repair)
  • magnesium (alleviate migraines, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth)
  • high in Riboflavin B2 (improves energy metabolism within brain and muscle cells)
  • contains manganese (antioxidant). 1) Benefits of Quinoa – Mind Body Green

Beetroot

  • Potent natural source of Nitrate which is known to improve performance in the parts of the brain associated with higher order functions such as memory, reduce blood pressure, widen blood vessels (increases energy levels) 2) Beetroot Research – Natures Goodness
  • Assist with skin problems, circulatory disorders, jaundice, anemia, increasing stamina, strengthening the body and cleaning the liver and kidneys . In addition, this juice can enhance metabolism, sexual performance, reduce insomnia and tiredness. 3) Beetroot Research – Natures Goodness
  • folate 4) Wikipedia – Beetroot
  • manganese (antioxidant)
  • potassium (lowers blood pressure, reduce risk of kidney stones, and possibly decrease bone loss) 5) Encyclopedia of Human Nutrition, Four-Volume Set – Page 509
  • magnesium (helps make teeth stronger, better sleeping pattern, better emotional well-being, stimulate digestive tract, prevent migraines, essential for normal functioning of blood vessels) 6) The Healing Effects Of Magnesium: Magnesium- The Super Mineral By Nigel Rhoden 7) The Magnesium Solution for Migraine Headaches By Jay S. Cohen
  • iron
  • vitamin A 8) Wikipedia – Beetroot
  • vitamin B6 9) Wikipedia – Beetroot
  • vitamin C 10) Wikipedia – Beetroot
  • folic acid (lowers chances of developing colon cancer, breast cancer, pancreatic cancer) 11) WebMD – Folic Acid
  • silica (mineral that helps the body to utilise calcium) 12) Wikipedia – Beetroot

Kale

  • excellent source of carotenes, vitamin C, vitamin B6, manganese 13) The Encyclopedia of Healing Foods By Michael T. Murray, Joseph Pizzorno
  • minerals: copper, iron, calcium 14) The Encyclopedia of Healing Foods By Michael T. Murray, Joseph Pizzorno
  • vitamins B1, B2, and E 15) The Encyclopedia of Healing Foods By Michael T. Murray, Joseph Pizzorno
  • 3 x as much calcium as phosphorus 16) The Encyclopedia of Healing Foods By Michael T. Murray, Joseph Pizzorno
  • extremely high in chlorophyll & carotenes, especially betacarotene, lutein, and zeaxanthin 17) The Encyclopedia of Healing Foods By Michael T. Murray, Joseph Pizzorno

Carrot

  • One carrot a day can possibly cut the rate of contracting lung cancer in half 18) The 150 Healthiest Foods on Earth By Jonny Bowden
  • High in carotenoids (decrease of up to 50% in bladder, cervix, prostate, colon, larynx, and esophageal cancer, and 20% decrease in post-menopausal breast cancer) 19) The 150 Healthiest Foods on Earth By Jonny Bowden
  • High in alpha-carotene 20) The 150 Healthiest Foods on Earth By Jonny Bowden
  • Lutein & Zeaxanthin (protects eyes, and helps prevent macular degeneration & cataracts) 21) The 150 Healthiest Foods on Earth By Jonny Bowden
  • Vitamin A (antixodant & immune system stimulator, and helps you to see better in dim light; prevent night blindness) 22) The 150 Healthiest Foods on Earth By Jonny Bowden
  • Calcium, Potassium, Magnesium, Phosphorus, Vitamin C, and Fibre 23) The 150 Healthiest Foods on Earth By Jonny Bowden
  • Helps protect against cardiovascular disease & cancer 24) The Encyclopedia of Healing Foods By Michael T. Murray, Joseph Pizzorno

Spinach

  • excellent source of vitamin A 25) Superfoods For Dummies By Brent Agin, MD, Shereen Jegtvig
  • excellent source of vitamin E (helps prevent cardiovascular disease and some cancers) 26) Superfoods For Dummies By Brent Agin, MD, Shereen Jegtvig
  • excellent source of vitamin K (helps blood clot properly) 27) Superfoods For Dummies By Brent Agin, MD, Shereen Jegtvig
  • anti-inflammatory & anti-cancer properties (reduce inflammation & plaque build-up in arteries) 28) Superfoods For Dummies By Brent Agin, MD, Shereen Jegtvig
  • antioxidants in spinach help your mind keep sharp 29) Superfoods For Dummies By Brent Agin, MD, Shereen Jegtvig
  • good source of protein, vitamin E, copper, phosphorus, dietary fibre, zinc
  • prevent prostate & ovarian cancer, protect cardiovascular, blood stabilization, bone support, increased mental health
  • contains twice as much iron as most other greens 30) The Encyclopedia of Healing Foods By Michael T. Murray, Joseph Pizzorno
  • one of the most alkaline-producing foods 31) The Encyclopedia of Healing Foods By Michael T. Murray, Joseph Pizzorno
  • promotes healthy eyesight & prevents macular degeneration & cataracts 32) The Encyclopedia of Healing Foods By Michael T. Murray, Joseph Pizzorno

Rocket (Arugula)

  • Arugula is a crucifer, a member of the brassica family (which also includes broccoli, brussels sprouts, cabbage, mustard & kale) 33) The Encyclopedia of Healing Foods By Michael T. Murray, Joseph Pizzorno
  • excellent source of vitamin A, vitamin C, folic acid, manganese, calcium, magnesium 34) The Encyclopedia of Healing Foods By Michael T. Murray, Joseph Pizzorno
  • very good source of riboflavin, potassium, copper, iron 35) The Encyclopedia of Healing Foods By Michael T. Murray, Joseph Pizzorno
  • good source of zinc 36) The Encyclopedia of Healing Foods By Michael T. Murray, Joseph Pizzorno
  • contains a group of anticancer compounds which exert antioxidant activity and are potent stimulators of natural detoxifying enzymes in the body 37) The Encyclopedia of Healing Foods By Michael T. Murray, Joseph Pizzorno
  • The phytochemicals in arugula counter carinogenic effects of oestrogen and thus benefit against breast, cervical, ovarian, prostate, and colon cancers 38) The Miracle of VEGETABLES By Dr. Bahram Tadayyon
  • Isocyanates regulate immune function 39) The Miracle of VEGETABLES By Dr. Bahram Tadayyon
  • Helps liver create more of the antioxidant glutathione. 40) The Miracle of VEGETABLES By Dr. Bahram Tadayyon
  • Low oxalate content, as compared to other leafy greens such as spinach, is favourable to calcium absorption from the gut. 41) The Miracle of VEGETABLES By Dr. Bahram Tadayyon

Modified Versions:

Quinoa, Beetroot, Olives, Broccoli, Asparagus, Mixed Salad: (Today’s Lunch)

  • I put fresh olives in everything when I have it on-hand, even when it doesn’t really go :)
Quinoa Beetroot Salad
Quinoa Beetroot Salad

 

With Veggie Burger: (Today’s Dinner)

  • Left-over Quinoa, Cubed Beets, Sunflower Seeds, Sundried Tomatoes, Fresh Olives, Asparagus, Mixed Lettuce (Red Oak, Green Oak, Rocket, Spinach) & a Veggie burger
Quinoa Beetroot Salad with Veggie Burger
Quinoa Beetroot Salad with Veggie Burger

References   [ + ]

1. Benefits of Quinoa – Mind Body Green
2, 3. Beetroot Research – Natures Goodness
4, 8, 9, 10, 12. Wikipedia – Beetroot
5. Encyclopedia of Human Nutrition, Four-Volume Set – Page 509
6. The Healing Effects Of Magnesium: Magnesium- The Super Mineral By Nigel Rhoden
7. The Magnesium Solution for Migraine Headaches By Jay S. Cohen
11. WebMD – Folic Acid
13, 14, 15, 16, 17, 24, 30, 31, 32, 33, 34, 35, 36, 37. The Encyclopedia of Healing Foods By Michael T. Murray, Joseph Pizzorno
18, 19, 20, 21, 22, 23. The 150 Healthiest Foods on Earth By Jonny Bowden
25, 26, 27, 28, 29. Superfoods For Dummies By Brent Agin, MD, Shereen Jegtvig
38, 39, 40, 41. The Miracle of VEGETABLES By Dr. Bahram Tadayyon
Penny (NaturalHealing.com.au)
Penny (NaturalHealing.com.au)

DISCLAIMER: The information on this website is not medical science or medical advice. I do not have any medical training aside from my own research and interest in this area. The information I publish is not intended to diagnose, treat, cure or prevent any disease, disorder, pain, injury, deformity, or physical or mental condition. I just report my own results, understanding & research.