Tag Archives: quinoa salad

Starting School:Tuna, Avocado and Quinoa salad.

This week Miss K has started school! Oh My Days, how did she get to be so grown up? We’ve spent a couple of weeks getting all the uniform ready and talking through what happens when you go to school, preparing as best we can. She went from extreme excitement, to being anxious, full of tears and needing a lot of cuddles, back to being excited. Thankfully so far the first week has gone well. A few tears but nothing major.

So now with quieter house and the “crackers and cheese” girl out for lunch I’ve started to focus more on making our lunches more exciting and more delicious. I’m also on a move to make the hubster eat healthily. Wish me luck 😉

I pretty much love quinoa. It’s wheat free, it’s got a great texture and it is high protein which makes it filling. So this lunch is a perfect one if you have a busy afternoon and need fuel to keep you going. Both hubby and I had lunch and literally sat there saying “Wow that was delicious and filling”. I ate it before teaching my many Pilates classes and was full until teatime (which is a small miracle).

I cooked the quinoa at breakfast time whilst we ate our cereal and left it with the lid on until after the school run. It was then a doddle to chop up all the veggies, mix in and leave in the fridge until lunch.

Dietitian UK: Tuna and Avocado Quinoa Salad

Tuna, Avocado and Quinoa Salad
Serves 2
A filling, satisfying and tasty lunch for home or lunchboxes.
Write a review
Print
Prep Time
10 min
Cook Time
10 min
Prep Time
10 min
Cook Time
10 min
555 calories
59 g
36 g
24 g
32 g
4 g
789 g
132 g
14 g
0 g
19 g
Nutrition Facts
Serving Size
789g
Servings
2
Amount Per Serving
Calories 555
Calories from Fat 205
% Daily Value *
Total Fat 24g
37%
Saturated Fat 4g
19%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 14g
Cholesterol 36mg
12%
Sodium 132mg
5%
Total Carbohydrates 59g
20%
Dietary Fiber 16g
62%
Sugars 14g
Protein 32g
Vitamin A
29%
Vitamin C
98%
Calcium
11%
Iron
28%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/2 cup quinoa
  2. 1 cup water
  3. 1 avocado peeled and chopped
  4. 2 beetroot chopped
  5. 2 tomatoes chopped
  6. 1/2 inch cucumber chopped
  7. 1 tin tuna
  8. 1/2 tbsp olive oil
  9. 1 juiced lemon
  10. salad leaves
Instructions
  1. Cook the quinoa in the water, simmer for 10 minutes and then leave to steam and cool with the lid on the pan.
  2. Chop the veggies up and mix into the cooled quinoa.
  3. Flake and add in the tuna.
  4. Mix the lemon juice and olive oil together and pour over the quinoa salad.
  5. Toss gently and serve on a bed of salad leaves.
beta
calories
555
fat
24g
protein
32g
carbs
59g
more
Dietitian UK https://www.dietitianuk.co.uk/

Chicken and Roasted Vegetable Quinoa (GF, WF)

I recently went to a conference where we were served the most delicious lunch. I’m always a bit dubious about lunches at these types of affairs, being wheat free means I get served all kinds of random thing. I now always travel with emergency oat cakes in my bag!

Anyway, this conference had amazing, nutritious, delicious food. The chicken and quinoa salad totally inspired me to get my quinoa out of the back of the cupboard and use it. I’m totally happy with the result, this is one delicious dinner and it would also make a perfect packed lunch.

Plus all my family enjoyed this. Major brownie points were earnt. YAY. 

Miss K “Is there any more and can I have your avocado”

Dietitian UK: Chicken and Vegetable Quinoa Salad

Chicken and Roasted Vegetable Quinoa (gluten free)
Serves 4
A nutritious, delicious quinoa salad, packed with antioxidants and supercharged with vegetables. It will tantalise your tastebuds and leave you feeling like you have eaten health on a plate!
Write a review
Print
Cook Time
30 min
Cook Time
30 min
384 calories
44 g
32 g
15 g
21 g
2 g
483 g
74 g
7 g
0 g
12 g
Nutrition Facts
Serving Size
483g
Servings
4
Amount Per Serving
Calories 384
Calories from Fat 132
% Daily Value *
Total Fat 15g
24%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 9g
Cholesterol 32mg
11%
Sodium 74mg
3%
Total Carbohydrates 44g
15%
Dietary Fiber 10g
42%
Sugars 7g
Protein 21g
Vitamin A
132%
Vitamin C
125%
Calcium
9%
Iron
23%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 cup quinoa
  2. 2 cups of water
  3. 2 courgettes
  4. 2 carrots
  5. 1 pepper
  6. 1 tbsp olive oil
  7. 200g greens (kale, chard, spinach - I used beetroot leaves!)
  8. 1 avocado chopped
  9. 150g cooked shredded chicken breast
  10. Juice and zest of 1 lemon
  11. Thyme
  12. Oregano
  13. Black Pepper
Instructions
  1. Preheat the oven to Gas Mark 5.
  2. Prepare the vegetables by peeling the carrots and then chopping carrots, courgettes and pepper into small chunks.
  3. Place into a baking tray and drizzle with olive oil. Place into the oven for 30 minutes, shaking or turning hafway through.
  4. Meanwhilst, cook the quinoa, place 1 cup of quinoa in a saucepan and cover with 2 cups of water. Bring to the boil and simmer for 10 minutes with the lid on. Switch off and leave the lid on so it steams for another 10 minutes.
  5. Chop the greens and shred the cooked chicken into bitesized pieces.
  6. Now mix everything together. Add the vegetables and chicken to the quinoa, along with the greens and avocado, Stir well to combine. Dress with the lemon juice and herbs and place the lid back on the saucepan.
  7. Leave it for 10 minutes to infuse and then serve either warm or cold.
beta
calories
384
fat
15g
protein
21g
carbs
44g
more
Dietitian UK https://www.dietitianuk.co.uk/