- 1 cup cooked quinoa
- 1 cup chickpeas, rinsed and drained
- 1/2 cup of cooked green beans (if using canned, rinsed and drained)
- 1/2 cup of cooked, sweet organic corn
- 1/4 cup of sweet onion, minced
- 1/4 cup of fresh cilantro (chopped into small pieces)
- 1 tablespoon of chia seeds
- 1 handful of organic spinach
- 1 handful of organic Spring mix
Ingredients for Dressing:
- 1 tablespoon of rice vinegar
- 1 tablespoon of extra virgin olive oil
- 1/4 clove garlic, minced
- 1/2 teaspoon of minced fresh ginger root
- 1/4 teaspoon of filtered water
- 1/4 teaspoon of curry powder
- 1/2 – 1 teaspoon of Organic Blue Agave nectar as natural sweetener
Cook quinoa according to package directions. Bring to a boil, cover with a tight lid, and simmer. Remove quinoa from heat and allow it to sit for 5 minutes covered. Once quinoa is cooked, let it cool without the lid. You may stir it to cool down faster. Add the following ingredients and mix well: chickpeas, green beans, corn, minced sweet onion, chopped fresh cilantro, and chia seeds. In a separate bowl, mix ingredients for the salad dressing. Drizzle over the quinoa salad.
Health Benefits of Chia Seeds
Naturopathic Doctor Teerawong Kasiolarn notes that Chia seeds have been around for thousands of years – in fact, research shows that humans began using them around 3500 BC. Aztecs and Mayans consumed chia seeds regularly, grinding them into flour, pressing them for oil, and drinking them mixed with water. They were considered to be almost magical for their ability to increase stamina and energy over long periods of time.
Chia seeds are “super” because, like a super fruit, they deliver the maximum amount of nutrients with minimum calories. They have several of the same benefits as the more well-known “super seed” flax, but unlike flax, chia seeds are easy to digest and you don’t need to grind them to get the health benefits. Chia seeds are rich in antioxidants, so they can be stored for long periods of time without becoming rancid. Chia seds are also high in protein, calcium, anti-inflammatory omega 3 fatty acids, and fiber. Other nutrients in chia seeds include phosphorus, magnesium, maganese, copper, iron, niacin, and zinc.
While the American Dietetic Association recommends 20 – 35 grams of dietary fiber each day, unfortunately the average American only gets 12 – 15 grams per day. Chia seeds are an easy way to help you meet the daily fiber dietary requirements. Fiber is essential for weight loss and regulating the digestive system. Try sprinkling them in your salads, yogurt, oatmeal, breakfast cereal, or smoothie.