Vegetable Quinoa Summer Salad

We all hear about eating more whole grains. We’re supposed to cut out bleached flour, white bread, baguette, and all other things delicious for more natural products. Working at a food website this summer has made me wonder: what’s really the benefit?

Vegetable Summer Quinoa Salad

Well, according to Whole Grains Council, studies show that eating whole grains instead of refined ones may reduce risk of stroke, type 2 diabetes, and heart disease and will help control weight. According to, refined grains are enriched with B vitamins like riboflavin and folic acid after processing. Fiber is not added back into the grains. While I’m only 19, I still believe that the best defense is a good offense. Building good habits now is the most important thing I can do to hope for a log, healthy life.

Substituting whole grains for other grains in a well-balanced diet is the perfect remedy. I’d love to know, what are your favorite whole grains and recipes?

Vegetable Summer Quinoa Salad

This weekend at the grocery, I came across this Seeds of Change Microwavable Quinoa and Brown Rice. Instead of microwaving it, here’s what I did:

Quinoa Summer Salad (makes 2 servings)

1/4 white onion, chopped
1 small zucchini, chopped
1 small yellow squash, chopped
1/4 red bell pepper, chopped
1 tablespoon oil (I used canola)
1 pouch quinoa and brown rice (+ 2 tablespoons required water)
1 tablespoon goat cheese, crumbled
3 sprigs arugula, roughly chopped
1 teaspoon crushed red pepper
Salt and pepper

Heat oil in a saucepan on medium heat. Add onions and a pinch of salt; cook until translucent. Add zucchini, yellow squash, and red pepper, and cook until browned. Add pouch of whole grains plus water required on package. Cook for 1-2 minutes or until tender. Remove from heat.

Once a bit cooled, transfer into a bowl and add goat cheese, arugula, and crushed red pepper. (Rough chop crushed red pepper to bring out the flavors.) Season with salt and pepper as needed.

Vegetable Summer Quinoa Salad

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s