With a roasted cauliflower and a tahini dressing there's nothing not to like about this quinoa salad. On top of tasting so yummy and wholesome, the quinoa, nuts and tahini provide a great source of protein that will help you avoid the afternoon slump or late night cravings.
- 200g quinoa
- 1/2 head of cauliflower
- 75g almond
- 75g dates
- 4-5 spring onions
- 2 tsp cumin
- 1 TBSP olive oil
- Salt & pepper
- 60ml tahini
- 60ml extra virgin olive oil
- Juice of 1 lemon
- 1 tsp cumin
- 1 clove minced garlic
- Salt & pepper to taste
- Preheat the oven to 180°C.
- Cook the quinoa, look at the cooking instructions on the bag as cooking times can vary. It generally takes about 30 mins simmering on a low heat. TIP: The less stirring throughout, the fluffier it will be!
- Finely chop the cauliflower and place on a baking tray. Add the olive oil, cumin and a sprinkle of salt and pepper.
- Place the cauliflower in the oven for ~20mins.
- Roughly chop the almonds, dates and spring onions.
- When all ingredients are cooked, toss them all together into a bowl.
- Add all the ingredients to a bowl and whisk well.
- Add to the salad and mix throughout.
Now it's ready to devour!
- It is known as a pseudocereal; although it looks and tastes like a cereal it is in fact a seed.
- It is considered a complete protein. It is one of only a few plant foods that contains all essential amino acids.
- Rich in calcium, magnesium, manganese, several B vitamins, vitamin E and dietary fibre.
- Rich in the monounsaturated fats oleic acid and alpha-linolenic acid (ALA). These have both been shown to improve insulin sensitivity and lower blood sugar. These effects are particularly beneficial for diabetics and pre-diabetics.
- Oleic acid – Studies suggest that oleic acid has a beneficial effect on cancer, autoimmune diseases and anti-inflammatory diseases.
- ALA is an essential omega-3 fatty acid. It has been shown to decrease the symptoms of peripheral neuropathy (nerve damage caused by diabetes) and may also stop/slow down the damage done by a variety of health conditions from HIV to liver disease.
- Rich in the flavonoids Quercetin and Kaempferol. These potent antioxidants have anti-inflammatory, anti-cancer, anti-viral and anti-depressant effects.
- High in fibre.
- Rich in vitamin C and K.
- Rich in a number of antioxidants– reduces oxidative stress and prevents cellular mutations that can lead to cancerous cells.
- Contains indole-3-carbinol which has been shown to reduce the risk of breast and reproductive cancers.
- Contains sulforaphane which is thought to be responsible for the lower risk of cancer associated with eating cruciferous vegetables.
- Contains choline which is a ‘vitamin-like factor’ which aids sleep, muscle movement, learning and memory.
- Great source of calcium, iron, magnesium, phosphorous, potassium, zinc, copper and manganese
- Great source of a number of B vitamins
- Rich in folate which is vital for a healthy pregnancy.
- Rich in riboflavin which helps with red blood cell production, body growth and to process carbohydrates.
- Rich in niacin which is often used to improve cholesterol levels and lower cardiovascular risk.
- Rich in thiamin which helps the body to process carbohydrates and protein.
- Great source of unsaturated fats
- The high levels of unsaturated fats are great to help ease inflammation (great post exercise) and may also improve cholesterol levels.
- It might be an energy dense food but there is no need to avoid it
- A review of 20 clinical trials showed no weight gain or even weight loss individuals consuming 1 -2 cups of nuts a day.
- Possibly due to the amino acid arginine which may boost fat burning.
- Consuming nuts considerably reduces the risk of developing diabetes and pancreatic cancer.
- Rich in omega-3 fatty acids.
- Good source of thiamin (vitamin B1) – supports carbohydrate metabolism.
- Provides significant amounts of phosphorous which is important for bone and dental health.
- Aids digestion due to activating our salivary glands in our mouth, stimulates bile production and can relieve stomach aches and gas. The essential oils it contains can act as a laxative and wound healer which is why it's a common home remedy for piles!
- Rich in iron and vitamin C which improves immunity and can prevent anaemia.
- It has been shown to have anti-cancer properties which may be due to it's own free radical scavenging ability or it's ability to enhance the livers detoxification enzymes.