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Quinoa, Beetroot, and Kale Salad

on November 25, 2013 IN Food Diary & Recipes
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Quinoa Beetroot Kale Salad
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Quinoa Beetroot Kale Salad
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Quinoa, Beetroot, and Kale Salad

Servings: 1

Ingredients

  • 1/4 Cup Quinoa
  • 1 Beets
  • 1-2 Kale Leaves
  • 1 Carrot
  • 1 Cup Baby Spinach & / or Rocket Arugula

Instructions

  • Soak Quinoa in a bowl of purified water
  • Shred Beets, Kale, and Carrot
  • Rinse, then Cook Quinoa as per directions (20 minutes usually) and leave to cool
  • Mix Beets, Kale, Carrot with Quinoa
  • Serve on a bed of Baby Spinach &/or Rocket (Arugula)

Notes

*Mixed lettuce or any lettuce can be used in place of spinach or rocket.

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). (01)

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) (02)
  • 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. (03)
  • folate (04)
  • manganese (antioxidant)
  • potassium (lowers blood pressure, reduce risk of kidney stones, and possibly decrease bone loss) (05)
  • magnesium (helps make teeth stronger, better sleeping pattern, better emotional well-being, stimulate digestive tract, prevent migraines, essential for normal functioning of blood vessels) (06) (07)
  • iron
  • vitamin A (08)
  • vitamin B6 (09)
  • vitamin C (10)
  • folic acid (lowers chances of developing colon cancer, breast cancer, pancreatic cancer) (11)
  • silica (mineral that helps the body to utilise calcium) (12)

Kale

  • excellent source of carotenes, vitamin C, vitamin B6, manganese (13)
  • minerals: copper, iron, calcium (14)
  • vitamins B1, B2, and E (15)
  • 3 x as much calcium as phosphorus (16)
  • extremely high in chlorophyll & carotenes, especially betacarotene, lutein, and zeaxanthin (17)

Carrot

  • One carrot a day can possibly cut the rate of contracting lung cancer in half (18)
  • 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)
  • High in alpha-carotene (20)
  • Lutein & Zeaxanthin (protects eyes, and helps prevent macular degeneration & cataracts) (21)
  • Vitamin A (antixodant & immune system stimulator, and helps you to see better in dim light; prevent night blindness) (22)
  • Calcium, Potassium, Magnesium, Phosphorus, Vitamin C, and Fibre (23)
  • Helps protect against cardiovascular disease & cancer (24)

Spinach

  • excellent source of vitamin A (25)
  • excellent source of vitamin E (helps prevent cardiovascular disease and some cancers) (26)
  • excellent source of vitamin K (helps blood clot properly) (27)
  • anti-inflammatory & anti-cancer properties (reduce inflammation & plaque build-up in arteries) (28)
  • antioxidants in spinach help your mind keep sharp (29)
  • 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)
  • one of the most alkaline-producing foods (31)
  • promotes healthy eyesight & prevents macular degeneration & cataracts (32)

Rocket (Arugula)

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

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[+]

Penny... on Health
Penny... on Health

Truth-seeker, ever-questioning, ever-learning, ever-researching, ever delving further and deeper, ever trying to 'figure it out'. This site is a legacy of sorts, a place to collect thoughts, notes, book summaries, & random points of interests.

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.

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