daily eats: 7.9.14

Oh, hello! Are you surviving the post- long-weekend week of work? My week has been busy (newsletter time at work) so I’m kind of ready for the weekend! You?

workout: 45 minutes walking on treadmill. I’m still really content with low-key exercise, so that’s what I’m doing! Lots of walking, 7-Minute and barre workouts. Every once in a while, I think about signing up for a race so I’ll start running again – and then I decide against it.

beverages: coffee + 1/2 & 1/2, per usual

breakfastblueberry bliss smoothie + a few kale cubes thrown in for good measure!

Daily Eats | A Nutritionist Eats

snacks: almonds + fresh fig. It was my first time trying a fresh fig and I’m still undecided on if I like them or not. The flavor was nice, but the texture was not my favorite.

Daily Eats | A Nutritionist Eats

yoga: 30 minutes of gentle yoga/stretching. One of my coworkers has been leading yoga every Wednesday over lunch and it is such a wonderful break in the day/week.

lunch: romaine + cucumber + kale (last minute addition) salad + my favorite cilantro dressing (trader joe’s!) with tuna + mayo + celery + onions. Lunch was supposed to be served with toasted pita and goat cheese, but the pita was moldy, so I turned it into a snack with crackers instead…

Daily Eats | A Nutritionist Eats

snackscrackers + goat cheese (at work) and a glass of shiraz (not at work).

Daily Eats | A Nutritionist Eats

dinner: I went into dinner not having any clue what it would be because we were headed to house/dog sit. We found some burgers (with cheese) + sweet potato puffs + pickles + onions + ketchup. At least I had vegetables at lunch! (Check out instagram to see the cute pup we watch!)

Daily Eats | A Nutritionist Eats

approximate nutrition stats: 1,898 calories, 104 grams fat (52%), 123 grams carbohydrates (28%), 18 grams fiber, 55 grams sugar, 89 grams protein (20%)

thoughts: Of course I always try to include vegetables at dinner, but it doesn’t always happen. Life goes on! Also, these posts stop me from mindless snacking – Richie was snacking on chips and salsa before dinner but I didn’t want to deal with a picture so I didn’t have any. :)

roasted asparagus & red pepper quinoa salad

Welcome Self readers, thanks for stopping by! (More About Me | More Salad Recipes)

And if you aren’t coming from Self, be sure to check out the other Epic Picnic Dishes!

Roasted Asparagus & Red Pepper Quinoa Salad | A Nutritionist Eats

I’m the person who always brings a salad to get-togethers. Whether they’re picnics or backyard grilling parties, you can always count on me to bring a salad. Annoying? Maybe, but amidst the dips and desserts, salads always seem like the perfect addition to any table.

Roasted Asparagus & Red Pepper Quinoa Salad | A Nutritionist Eats

A few weeks ago, I made no less than eight batches of quinoa salads. Ok, kind of an exaggeration, but after the second day of bringing bowls of quinoa salad to work, people started asking what was going on.

I asked for feedback between a black bean & quinoa salad and this one and instead of getting any opinions, all I got was requests for the recipes, $5 from someone who had forgotten their lunch that day and a major boost to my quinoa salad ego. Naturally, I’m thinking about setting up a little quinoa salad shop at work.

All this is to say that I’ll probably share the black bean version sometime in the near future!

Roasted Asparagus & Red Pepper Quinoa Salad | A Nutritionist Eats

But we’re talking about the roasted asparagus & red pepper quinoa salad today. I love this salad! It’s vegan (but you don’t have to tell), it’s gluten-free (but no one has to know) and it’s got 12 grams of protein and 10 grams of fiber per serving, thanks to the beans + quinoa! (You can share this fact.)

It’s healthy, but so delicious and flavorful. It’s colorful and light; but the hefty servings are unquestionably satisfying. Serve it on top of some greens if you like or top with some grilled chicken or tempeh for an extra boost of protein.

Roasted Asparagus & Red Pepper Quinoa Salad | A Nutritionist Eats

Lunch. Is. Served.

nutrition facts: 409 calories, 20 grams of fat, 46 grams carbohydrates, 10 grams fiber, 4 grams sugar, 12 grams protein

Roasted Asparagus & Red Pepper Quinoa Salad

by Emily Dingmann

Prep Time: 10 minutes

Cook Time: 15 minutes

Keywords: roast entree salad side gluten-free high fiber high protein vegan vegetarian beans quinoa

Ingredients (6 servings)

  • 1 lb asparagus
  • 1 cup quinoa
  • 1/4 cup lemon juice (about 1 lemon)
  • 1/2 cup olive oil plus 1 Tbsp
  • 1 Tbsp dijon mustard
  • 1 shallot
  • salt & pepper
  • 1 cup chopped roasted red pepper
  • 2-15 oz cans garbanzo beans
  • 1 cup sliced green onion
  • 1 cup chopped parsley

Instructions

Roast asparagus: preheat oven to 425 degrees.

Remove tough bottoms of asparagus and cut into 1 inch pieces. (You should have about 2 cups.)

Drizzle with 1 Tbsp of olive oil and cook for about 10 minutes, until golden brown.

Prepare quinoa: Rinse quinoa in fine mesh strainer.

Add quinoa and 2 cups water to small pan.

Stir, season with salt and bring to a boil.

Lower heat, cover and cook for about 15 minutes.

Prepare vinaigrette: while quinoa is cooking, whisk together lemon juice, olive oil, dijon, mustard, shallot and salt & pepper.

Remove quinoa from heat and let sit for 5 minutes.

Fluff with a fork and toss with vinaigrette.

Drain and rinse garbanzo beans.

When quinoa is cool, toss with remaining ingredients. Chill for at least 3 hours or overnight.

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daily eats: 6.4.14

No food theme yesterday, but plenty of “little luxuries” throughout the day. I guess it doesn’t take much! (?) I had the day off of work yesterday (for Shavuot) and while I wasn’t doing anything exciting, it was wonderful to have a day at home to catch up on things.

beverages: coffee + 1/2 & 1/2 out of my favorite mug.

Daily Eats | A Nutritionist Eats

breakfast: 1 cup 2% greek yogurt + 1/2 cup granola. Not packing all of my meals for the day is a luxury in itself.

Daily Eats | A Nutritionist Eats

workout: 30 minutes of jillian michael’s yoga meltdown (<<affiliate) through live streaming on amazon prime. We started doing yoga at lunch on Wednesdays at work, so I stuck with that theme. With the exception of the sun salutations, I’d say this is more yoga-inspired, than typical yoga, but it was a great workout nevertheless.

lunch: 4 oz tuna + 1 Tbsp mayonnaise + celery + onion + 1 slice of bread + 1 oz shredded cheese with carrots + celery + pickles. This is my standard “lunch at home” meal and it’s one of my favorites. Simple and tasty.

Daily Eats | A Nutritionist Eats

snack: Definitely my favorite part of the day, mainly because it felt like such a treat! I had a glass of wine + turkey slices + sartori bellavitano cheese while reading. I’ve been focusing on books lately so I was really behind in my LA Times (just the food/home section) + magazines. I took some time to read both books and magazines. It was great…obviously something I need to do more of!

Daily Eats | A Nutritionist Eats

dinner: It’s another Blue Apron week, which is always super exciting. The menu this week included chicken thighs (last night!), beet pasta and tonight’s Maple & Ginger Glazed Salmon with Watercress, Orange & Parsnip Salad. This meal was OUTSTANDING! The salad, the glaze…OMG. (Someone was pretty much licking the pan, but I’m not going to name any names.) We’re still loving Blue Apron, try it out!

Daily Eats | A Nutritionist Eats

dessert: a small handful of chocolate-covered almonds

approximate nutrition stats1,957 calories, 103 grams fat (51%), 111 grams carbohydrates (25%), 16 grams fiber, 55 grams sugar, 109 grams protein (24%)

thoughts: pretty good! A lot of dairy, but that’s typical. :)

 

 

quinoa & arugula salad with lemon vinaigrette

Quinoa & Arugula Salad with Lemon Vinaigrette | A Nutritionist Eats

I came home from Thailand with some serious inspiration to start making big ol’ pots of grains and beans.

And that is precisely what I did. In a jet-lagged haze I made lentils, black beans (which I wayyyyyy overcooked) and quinoa. At five in the morning. :)

Quinoa & Arugula Salad with Lemon Vinaigrette | A Nutritionist Eats

Does anyone else have trouble cooking beans? I don’t know why I find it so complicated, but they never turn out right. Maybe I just need some more practice, but I think I’m going to try cooking them in the crock pot, I’ve heard good things with that method!

Anyway…whenever I make quinoa, I’m reminded that I don’t really love plain quinoa. I need to put it in something or at least dress it well. When I made this big ol’ pot of quinoa, I knew I wanted to put it into a salad. I was craving something bright, fresh and flavorful to eat for lunch this week. Quinoa & Arugula Salad with Lemon Vinaigrette is all of those things.

Quinoa & Arugula Salad with Lemon Vinaigrette | A Nutritionist Eats

I added lemon juice and zest to the vinaigrette to give it that light lemon flavor that I love in salads this time of year. I chose arugula instead of sautéed kale to keep it fresh.

Quinoa & Arugula Salad with Lemon Vinaigrette | A Nutritionist Eats

I added chopped almonds for some extra staying power and a necessary crunch. (For even more staying power, I recommend topping it with some garbanzo beans, chopped hard boiled eggs or grilled chicken.)

Quinoa & Arugula Salad with Lemon Vinaigrette | A Nutritionist Eats

This salad is all of the things I wanted it to be. It’s bright and light; nutritious and tasty. What more can you ask of a little seed and some greens?

Note: This salad is best made ahead of time to let the flavors deepen, and it’s great the next day.

nutrition facts: 350 calories, 19 grams of fat, 9 grams protein, 39 grams carbohydrates, 5 grams fiber

Quinoa & Arugula Salad with Lemon Vinaigrette

by Emily Dingmann

Prep Time: 15 minutes

Cook Time: 20 minutes

Keywords: entree salad side gluten-free high fiber high protein kosher vegan vegetarian spring summer

 

Ingredients (4 servings)

    For the Salad

    • 1 cup quinoa
    • 6-8 cups arugula
    • 1/2 cup almonds, roasted and chopped

    For the Vinaigrette

    • 2 Tbsp lemon juice (about one lemon)
    • 1 Tbsp lemon zest
    • 3 Tbsp olive oil
    • 1 Tbsp honey (vegans, use maple syrup!)
    • 3 Tbsp minced shallots (about one)
    • salt & pepper

    Instructions

    For the Salad

    Prepare quinoa as directed.

    Let cool.

    Toss quinoa, arugula, almonds and dressing until combined.

    For the Vinaigrette

    Whisk together all ingredients.

    Season with salt and pepper to taste.

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