Citrus season is in full swing! So, why not take advantage and make freshly-squeezed orange juice … especially if it’s used to make a refreshing vinaigrette for today’s wholesome and delicious Orange Quinoa Salad. Filled with hearty, protein-packed quinoa, tangy dried cranberries and crunchy, toasted almonds, this scrumptious salad can help satisfy just about any appetite.
For a quick and complete meal, pair this whole grain-rich salad with a veggie and grilled chicken breast; or serve larger portions for a perfect, meatless option.
Sweets, Snacks & Sides:
Orange Quinoa Salad
¼ cup fresh orange juice
2 Tbsp. extra virgin olive oil
1 ½ Tbsp. low-fat buttermilk
2 tsp. honey
½ tsp. salt
⅛ tsp. ground black pepper
1 ⅓ cups uncooked red quinoa
2 ¾ cups chicken broth
1 cup thinly sliced green onions
1 cup sweetened dried cranberries
⅓ cup chopped fresh parsley
3 Tbsp. sliced almonds, toasted
- In a medium saucepan, combine quinoa and chicken broth. Bring to a boil; cover and simmer until broth is absorbed, about 15 minutes. Remove from heat and allow quinoa to cool to room temperature.
- To prepare dressing, whisk together first 6 ingredients in a small bowl; set aside.
- Transfer cool quinoa to a large bowl. Stir in dressing, onions, and the remaining ingredients. Cover and chill.
Yield: 8 Servings
*Per Serving: Calories 220, Total Fat 7g (Saturated 0.5g, Trans 0g), Cholesterol 0mg, Sodium 210mg, Total Carbohydrate 39g (Dietary Fiber 9g, Sugars 14g), Protein 5g, Vitamin A 6%, Vitamin C 15%, Calcium 2%, Iron 2%
*Nutritional values are an approximation. Actual nutritional values may vary due to preparation techniques, variations related to suppliers, regional and seasonal differences, or rounding.
Courtesy of Wonderful Halos
Outrageously Fun Oranges
NUTRITION Oranges are naturally fat free, very low in sodium and contain just 80 calories per medium fruit. In addition, a single, antioxidant-packed orange provides more than 100% daily value of the immune-boosting and cancer-fighting nutrient, vitamin C. Oranges are also a good source of fiber.
SELECTION Find a variety of oranges in the produce department at your local Festival Foods. Regardless of the variety (Navel, Cara Cara, Blood, Valencia, Mandarin, or Tangerine) look for fruit that feel heavy for their size. When selecting, the skin of an orange should also feel smooth, firm and intact to the inside fruit. Avoid any oranges with cuts in the rind, shriveling, soft spots or other obvious damage.
STORAGE Oranges may be stored, unpeeled, for 1-2 days at room temperature or in the refrigerator for up to two weeks. Avoid storing oranges in the coldest parts of the fridge to help prevent pitting and discoloration, as this is a sign of freezing.
PREPARATION To easily peel an orange, score an “X” into the peel on the side opposite of the stem, using a paring knife. Gently pull away the peel using your fingers and discard the peel, as well as any excess white pith. Divide into segments and enjoy! Alternatively, oranges may be sliced into rings, wedges and chunks; or cut in half and squeezed for fresh juice.
COOKING METHODS Although whole oranges are often enjoyed fresh, orange juice is a great way to add natural sweetness and flavor to many cooked dishes.
WAYS TO EAT Enjoy an orange fresh, as is, for a sweet and simple snack or dessert. Add orange segments to salsas, salads, fruit mixes or kebobs. Freshly-squeezed orange juice is also a delicious addition to dressings, sauces and smoothies. And, for a special treat, try dipping orange pieces into dark chocolate. Yum!
Courtesy of Wonderful Halos
Emily Schwartz is a Registered Dietitian Nutritionist (RDN) with Festival Foods.