This recipe has Fat (total lipid) as 64.6%, Fiber as 54.7% and Sugar as 50.9% (as a percentage of RDA).
You may need to take these into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 8.1% of RDA
• Calories: 28.0% of RDA
• Carbs: 15.4% of RDA
• Fat (total lipid): 64.6% of RDA
• Fiber: 54.7% of RDA
• Fructose: 19.3% of RDA
• Protein: 7.8% of RDA
• Sodium: 2.3% of RDA
• Sugar: 50.9% of RDA
• Vitamin A (IU): 110% of RDA
• Vitamin B6: 28.5% of RDA
• Vitamin C: 46.1% of RDA
• Iron: 11.5% of RDA
• Magnesium: 36.7% of RDA
• Manganese: 38.5% of RDA
• Niacin: 17.8% of RDA
• Potassium: 31.4% of RDA
• Zinc: 18.3% of RDA
If any nutritional component is greater than 50% of RDA
(or any vitamin/mineral is greater than 400% of RDA),
the recipe gets a “Nutrition to Note” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
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PREPARATION
Preparing the Quinoa
1.
Rinse the quinoa: Measure 1 cup of quinoa and place into a fine-mesh strainer. Rinse thoroughly with cool water for about 2 minutes. Rub and swish the quinoa with your hand while rinsing. Drain.
2.
Heat a drizzle of olive oil in the saucepan over medium-high heat, and add the drained quinoa. Cook, stirring, for about 1 minute to let the water evaporate and toast the quinoa.
3.
Stir in 2 cups of water or broth and the salt. Bring to a rolling boil.
4.
Turn heat down to the lowest setting. Cover and cook for 15 minutes. While quinoa is cooking, prep remaining ingredients.
5.
Remove the pot from heat and let stand for 5 more minutes, covered.
6.
Remove the lid — You should see tiny spirals (the germ) separating from and curling around the quinoa seeds. Fluff the quinoa gently with a fork, and set aside.
Assembling the Salad
7.
Distribute ripped lettuce and spinach between four bowls.
8.
Spoon 1-2 spoonfuls of quinoa onto the bed of greens.
9.
add 1-2 spoonfuls of chopped apple.
10.
Top with avocado and 1-2 slices of tangerine.
11.
Sprinkle with chia seeds.
NOTES, TIPS, TRICKS, HINTS, ETC:
Quinoa has a natural coating, called saponin, that can make the cooked grain taste bitter or soapy. Luckily, it's easy to get rid of this coating just by rinsing the quinoa just before cooking. Boxed quinoa is often pre-rinsed, but it doesn't hurt to give the seeds an additional rinse at home. Some cookbooks suggest soaking the quinoa, but this is unnecessary.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 559
Protein 8.72 g
Carbohydrates 42.3 g
Iron 2.17 mg
Fiber 15.3 g
Calcium 81.0 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
