Heart Healthy Recipe

1. Spicy Quinoa, Cucumber and Tomato Salad Adapted from: Recipes for Health, NYTimes.com Ingredients www.naturallyhealthyheart.com • 1 cup quinoa • 3 cups water • Pinch of pepper & salt • 2 cups diced cucumber • 1 small red onion finely chopped • 2 cups finely diced tomatoes • 1-2 jalapeno peppers finely chopped • ½ cup cilantro finely chopped • 2 tbsp. fresh lime juice • 1 tbsp. red wine vinegar or sherry vinegar • 3 tbsp. extra virgin olive oil • 1 avocado, sliced Heart Healthy Recipe Directions Place the quinoa in a bowl, and cover with cold water. Let sit for 5 minutes. Drain through a strainer, and rinse until the water runs clear. Bring the 3 cups of water to a boil in a medium saucepan. Add salt, (just a pinch!) and the quinoa. Bring back to a boil, and reduce the heat to low. Cover and simmer 15 minutes or until the quinoa is tender and translucent. Drain and return quinoa to pan, cover and let sit for 10 minutes. Combine the tomatoes, jalapenos, vinegar, lime juice and olive oil in a bowl. Add cucumber and onion, and season lightly with pepper, and pinch of salt. Finally add the quinoa and cilantro and toss to combine. Top with avocado and serve. Serving Size: ½ cup Nutrition Information 236 calories, 14g fat, 2g saturated fat, 0g cholesterol, 25g carbohydrates, 5g dietary fiber, 12mg sodium, 6g protein Created by: Krysta Butkus and Haley Lydstone, KSC Dietetic Interns 2012-2013