Parsley and Quinoa Salad
Farmer’s Markets and grocery stores are starting to show the bounty of spring and summer produce. Herbs are one of those awesome produce items. Did you know there is great value in adding a variety of herbs to your food?
Some of the benefits include:
- Increased vitamins and minerals
- Prime the digestive system
- Provide antioxidants
- Have anti-inflammatory, anti-viral, anti-bacterial, and anti-fungal properties
- Added flavor!
Parsley is one of these herbs, and it has many benefits besides adding color to your plate at the restaurant.
Nutritional Value
The nutrients found in parsley include vitamin A, K, C, E, thiamin, riboflavin, niacin, B6, B12, pantothenic acid, choline, folates, calcium, iron, magnesium, manganese, phosphorous, potassium, zinc, and copper. It is also extremely high in chlorophyll and carotenes. The chlorophyll contained in parsley has anti-bacterial and anti-fungal properties. That is a lot of nutrients!
Now what do all those nutrients in parsley do? The health benefits of parsley include controlling cancer, diabetes, rheumatoid arthritis, and helping prevent osteoporosis. It acts as a pain reliever with anti-inflammatory properties. Parsley can also provide relief from gastrointestinal issues such as indigestion, stomach cramps, bloating, and nausea. Hey, maybe that is why it is served with meals at restaurants!
Parsley has been traditionally used topically in the Mediterranean region for toothaches, bruises, insect bites, and rough skin.
Helpful Hints:
Choose fresh over dried whenever possible, and the leaves should be a vibrant green and free from yellowed leaves as this is a sign of decay. It is always best to purchase organic whenever possible.
Italian flat leaf is more fragrant and less bitter so it works best for cooking.
It is best to add near the end of cooking.
Quick serving suggestions ideas include adding to vegetable juices, salads, soups, sauces, vegetable sautés, pesto, and grilled fish.
Here is a quick and easy recipe that can be served warm or chilled. Enjoy.
Parsley and Quinoa Salad
Ingredients
- 1 cup water
- 1/2 cup uncooked quinoa
- 3/4 cup fresh Italian parsley leaves
- 1/2 cup thinly sliced celery
- 1/2 cup thinly sliced green onions
- 1/2 cup finely chopped organic dried apricots
- 3 tablespoons lemon juice
- 1 tablespoon avocado oil
- 1 tablespoon raw honey
- 1/4 teaspoon Himalayan salt
- 1/4 teaspoon black pepper
- 1/4 cup pepitas
Instructions
- Bring the water and quinoa to a boil in a medium saucepan. Cover, reduce heat, and simmer for 15-20 minutes (until the liquid is absorbed).
- Spoon in to a bowl, fluff with a fork.
- Add the parsley, celery, onions and apricots to the quinoa.
- Whisk together the lemon juice, avocado oil, honey, salt, and black pepper.
- Add to the quinoa mixture and toss well.
- Top with the pepitas.
Do you have a favorite recipe that uses parsley? I would love to see any recipe you are willing to share!
Be Blessed,
Heather
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Sources:
- Health Benefits of Parsley. Organic Facts. Retrieved from http://organicfacts.net/health-benefits/herbs-and-spices/health-benefits-of-parsley.html
- Murray, M. (2005). The encyclopedia of healing foods. Atria Books. New York, NY