Now that sounds too simple doesn't it? And it is. This is a simple and nutritious salad, given a lift with an orange and tahini dressing. Healthy lunch? Check.
I'm tired. Really, really tired. My excuse is a seven month old baby who isn't that into sleeping at night. You might have a baby too, or be studying, working nights, multiple jobs, moving house, getting a divorce, partying too hard, or just simply doing too much. Whatever. The point is we all get tired.
When I'm tired, it really can feel all too hard to even think about healthy eating. I'm totally guilty of turning to easy instant fuel at times. Like bread. All the bread. And chocolate. All of that too. Washed down with a few black coffees.
That might get me moving, but not for long. Inevitably the crash comes and I feel like rubbish all over again. I do know better, I really do. Sometimes I just need to remind myself.
Today I got out of bed feeling pretty awful, let's be honest. But I decided to take a positive approach today and go for meaningful, healthy, nutritious food to fuel my tired body. It's not going to make up for getting about three hours sleep, but it's going to help.
Breakfast was marmite on toast, not the best start but I was ravenous and in a hurry to get out the door (and hey, there's B12 in there, that's important). I made sure to quickly follow that up with a green smoothie and two nutrient packed bliss balls for morning tea.
Lunch was this simple but delicious salad of quinoa, citrus and greens. For such a simple combo, its nutritional profile is pretty impressive - 521 per cent of your daily vitamin C requirements, nearly half of your iron, and 20.2 grams of protein (how much you need varies a bit).
I cooked a big batch of red and white quinoa and put it in the fridge for the next few days. It'll happily keep for 3-5 days in the fridge, or a few months in the freezer, and can be the basis of any number of quick, healthy meals.
I added blanched broccoli, baby kale leaves, sliced orange and a flavour packed tahini dressing and started feeling a lot more optimistic about the day. I predict that come 5pm, the witching hour might be a little easier to deal with today.
For the salad:
- 1 cup cooked quinoa (⅓ cup dry - see notes)
- 1 cup broccoli florets
- 1 cup baby kale leaves (I used cavolo nero or lacinato kale)
- 1 orange peeled and sliced (or two small)
For the dressing:
- Juice of one orange (¼ cup approximately)
- 2 tablespoon tahini
- 1 clove garlic grated
- 1 teaspoon grated ginger
- ¼ teaspoon salt
- Ground pepper to taste
- Mix dressing ingredients together. Taste and adjust seasoning to your liking.
- Blanch broccoli by adding to a pot of boiling water for three minutes. Drain and run under cold water to cool.
- Mix quinoa, broccoli, kale, orange and dressing together in a big bowl and serve.
⅓ cup of dry quinoa is roughly equivalent to 1 cup cooked. I cooked ½ a cup of red, and ½ a cup of white quinoa, which resulted in just over 3 cups of cooked quinoa.