A Guide to Feeding our Future

Archive for the ‘Salads’ Category

Quinoa and Black Beans

By: Deborah Carson, RHN – Moncton, NB

A high-protein vegetarian dish. Serve with a side salad for an easy and complete meal!


  • 1 tsp olive oil
  • 1 onion, chopped
  • 3 cloves garlic, peeled and chopped
  • 3/4 cup uncooked quinoa, rinsed well
  • 1 1/2 cups vegetable broth
  • 1 tsp ground cumin
  • 1/4 tsp cayenne pepper
  • salt and pepper to taste
  • 1 cup shredded carrots
  • 2  cans (15 oz) black beans, rinsed and drained
  • 1/2 cup chopped fresh cilantro


  1. Heat oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.
  2. Mix quinoa into the saucepan and cover with vegetable broth. Add cumin, cayenne pepper, salt and pepper.
  3. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes,
  4. Stir shredded carrots into the saucepan, and continue to simmer about 5 minutes until heated through.
  5. Mix in black beans and cilantro.
  6. Great served wam or chilled.

Bean and Veggie Salad

By: Katherine Feeney, RHN – Banff, AB

A very simple and tasty salad to whip up for any occasion!


  • ½ cup each chickpeas and black beans
  • 1 cup chopped raw broccoli
  • ½ yellow pepper
  • ½ green pepper
  • 2 medium carrots
  • 1 small zucchinni
  • 2 TBSP olive oil
  • 2 TBSP pumpkin seeds
  • 1 small lemon, juice of
  • ¼ tsp each sea salt and turmeric


  1. In a large salad bowl, mix together olive oil, lemon juice, sea salt and turmeric.
  2. Finely chop all vegetables. Add vegetables to the bowl and mix well.
  3. Add beans and pumpkin seeds and toss lightly.
  4. Serve right away or place in the fridge to chill until ready to serve.

Maple Roasted Yam and Parsley Salad

By: Amanda Bretthauer, RHN – Clinton, BC

“A really flavourful and colourful salad that will turn yam dislikers into yam lovers!”


  • 4 cups peeled yams, cut into bite-sized pieces
  • 1 onion, peeled and cut into bite-sized pieces
  • 4 TBSP extra virgin olive oil
  • 4 TBSP maple syrup
  • sea salt and fresh pepper to taste
  • ½ tsp garlic powder
  • ¾ cup fresh chopped parsley
  • balsamic vinegar sweetened with a little maple syrup for a dressing


  1. Mix first 7 ingredients together and roast at 450 F until yams and onions are browned and carmelized.
  2. Transfer to a bowl and let cool to room temperature.
  3. Toss in fresh parsley and dressing. Let set 15 minutes before serving…….even better the next day!

Caesar Salad Dressing

By: Dana Rourke, RHN – Kitchener, ON

A great, healthy alternative to a high-fat favourite!


  • 2 or 3 cloves of garlic, minced
  • 5 TBSP of water
  • 2 TBSP almonds
  • 2 TBSP Dijon mustard
  • 2 TBSP tamari (gluten-free)
  • 2 TBSP extra-virgin olive oil
  • 1 TBSP nutritional yeast flakes
  • 2 TBSP apple cider vinegar
  • 1 TBSP tahini
  • 1 TBSP lemon juice


  1. Blend all ingredients in food processor or high-powered blender and pour over lettuce.


Quinoa with Sundried Tomatoes

By: Jill Ransom, RHN – Cochrane, AB

This is my favourite recipe. I eat it first as a side with a meal or salad, then cold for breakfast.”


  • 1 tsp olive oil
  • 8 sundried tomatoes
  • 2 minced shallots or 2 TBSP onion
  • 1 clove garlic, minced
  • 2 cups chicken stock
  • 1 cup dry quinoa grains
  • Pinch cayenne pepper
  • 1 tsp sea salt
  • 1 TBSP cilantro
  • ground black pepper (to taste)


  1. Rinse quinoa well under lukewarm (approx 1 minute).
  2. Heat oil in saucepan. Add diced tomato,  garlic and shallots/onion. Sauté 3-5 minutes until shallots are softened.
  3. Add stock, bring to boil.
  4. Stir in rinsed quinoa grains and cayenne pepper. Return to a boil.
  5. Reduce heat and simmer 20-25 minutes or until liquid is absorbed.
  6. Remove from heat, let stand 5 minutes.
  7. Fluff with fork, stir in any additional seasonings (note: depending on the chicken broth you use, it is equally good without the salt and pepper)