Do Try This At Home: Healthy blueberry, quinoa, and barley salad
Do Try This At Home is a column by celebrated local chef Ned Bell. Each month, Ned provides us with a delicious recipe using the best of what’s local, sustainable, and in season.
Jumpstart the new year with this nutrient-dense salad, which is bursting with superfoods like blueberries and protein-forward ingredients like pumpkin seeds. This dish makes a perfect addition to weekly meal planning to help kick off a healthy and vibrant year.
There are three types of quinoa: golden, red, and black. They all taste the same, but mixed together, they look fantastic. Quinoa is a fantastic protein and is high in fibre, great for breakfast (like oatmeal), added into energy bars and salads, and as carbohydrate replacement for lunch or dinner. I also love pearl and pot barley, simply cooked in salted water and used instead of pasta; it adds a unique and tasty chew in your favourite dishes.
Ingredients
- 2 cups quinoa (red, black, or golden, or a mix), cooked
- 2 cups barley, cooked
- ½ cup fresh or frozen BC blueberries
- ¼ dried BC blueberries
- ¼ dried BC cranberries
- 2 tablespoons flax seed
- 2 tablespoons hemp seed
- ¼ cup toasted pumpkin seeds
- ¼ cup toasted sunflower seeds
- ½ cup nuts of your choice (BC hazelnuts, almonds, pistachios, pecans, or walnuts)
- 4 tablespoons BC honey or maple syrup
- 2 tablespoons apple cider vinegar
- 4 tablespoons BC Greek yogurt for garnish (optional)
Instructions
- For the dressing, mix together the apple cider vinegar and honey or maple syrup. Add salt and pepper to taste.
- For the salad, mix all the ingredients together in a bowl.
- Drizzle the dressing overtop and toss.
- This is a fantastic meal by itself! Or as a great side dish for roasted salmon, halibut, chicken, or steak.
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