Colourful Quinoa Salad

Naturally gluten free, high in fiber, magnesium and antioxidants, quinoa is certainly worth the hype. Often referred to as a” super food” or ”super grain,” quinoa contains twice the protein content of rice or barley.

Unlike other whole grains that can take 30 minutes or more to prepare, quinoa is relatively quick cooking. It only requires about 15 minutes of simmering in boiling water (or a flavoured broth), making it a great choice for busy weeknights. So, next time you are making a stir-fry, try swapping rice for quinoa.

In January, Health Canada released the updated Canada’s Food Guide. The new Food Guide moved away from dividing food into groups, serving and portion sizes. Added to the guide was a visual diagram of a balanced plate. The plate is divided as follows:

  • 1/2 plate vegetables and fruit (fresh, frozen, canned)
  • 1/4 plate protein foods (more emphasis on plant-based proteins such as legumes, nuts and seeds; also includes milk and yogurt as well as meat, poultry and seafood).
  • 1/4 plate whole grains (such as brown rice, whole grain pasta, whole grain bread, quinoa)

The Health Canada website also launched a number of healthy recipes including this quinoa salad. For more recipes, click here.  


This video was produced in partnership with Greener Village Community Food Centre in Fredericton in recognition of #NutritionMonth in Canada. This video series is designed to help New Brunswickers eat more healthy, balanced meals even on a tight budget.