Recipe: Toasted Quinoa and Salmon Salad

Name: Recipe: Toasted Quinoa and Salmon Salad
Prep time: 20 min
Cook time: 20 min
Yield: 1
Ingredients: 1 cup quinoa; Olive oil cooking spray; 1/4 teaspoon kosher salt; 1/2 pound wild salmon fillet; 1 1/2 cup chopped arugula leaves, washed and dried; 1 cup cherry tomatoes, halved (6 ounces); 1 garlic clove, minced; 2 1/2 tablespoons white wine vinegar; 2 teaspoons extra virgin olive oil; Freshly ground pepper; 1/4 cup crumbled reduced-fat feta cheese

This dish marries the sweetness of salmon with the nutty taste of toasted quinoa. The result is a salad that can become a dinner or lunch. If arugula is difficult to find, you can substitute it with baby spinach and 1 teaspoon dried tarragon. Each serving contains 1,070 milligrams of omega-3s and is great way to get in the recommended daily amount of this essential fat.

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Ingredient health benefits

Quinoa: This ancient grain is chock full of nutrients. It has essential vitamins and minerals — like vitamin B6, folate and iron — it’s high in fiber and may even help prevent diabetes.
Salmon: Considered a superfood, salmon is high in omega-3 fatty acids, which your body doesn’t make for itself. Omega-3s are essential because they support many organs and body systems, from your brain on down.
Garlic: Keeping vampires at bay isn’t the only benefit that garlic provides. Among other things, this little allium can help with blood pressure regulation and give your immune system an extra boost.
Extra virgin olive oil: A cooking oil to rule them all. Extra virgin olive (or EVOO) oil lowers bad cholesterol, promotes good cholesterol and is rich in vitamins and antioxidants.
Arugula: Cruciferous vegetables like arugula share similar but powerful health benefits, including a variety of vitamins and the potential to fight cancer.
Cherry tomatoes: Though we tend to cook them like veggies, these bite-size fruits have an impressive amount of nutrition. Tomatoes are known to lower your cholesterol and your risk of heart disease and cancer, and they may help protect your skin from sunburn.
Black pepper: Salt’s companion has a few surprising secrets. Antioxidants, anti-inflammatory properties and the ability to help your body absorb other nutrients are some of pepper’s potential benefits.