Fuel your movement recipe of the month: Quinoa salad with beets, oranges & arugula

The energy we get from food can help support active lifestyles. A well-balanced diet provides us with essential nutrients that nourish our bodies and fuel our movement throughout the whole day. Award-winning registered dietitian Sue Mah is back and teaming up with ParticipACTION on monthly fueling and budget-friendly recipes, like this quinoa salad with beets, oranges and arugula.

December has arrived, and your social calendar may already be filling up fast! Whether it be late nights, eating out more often or getting caught up in the holiday hustle, you might be pushing your body to the limit. To beat fatigue and feel fresh all month long, it’s a good idea to lean into the basics—movement and fueling food. So, why not start with this colourful and hearty quinoa salad?

Ingredients:

Salad:

• 1 cup quinoa
• 2 cups water
• 2 cups arugula
• 4-5 small, cooked beets*
• 1 orange
• ½ cup feta cheese (optional)

*If you don’t want to roast, steam or boil the beets yourself, you can use packaged pre-cooked ones.

Dressing:

• 2 Tbsp olive oil
• 2 Tbsp red or white wine vinegar
• 1/2 tsp sugar
• Salt and pepper to taste

 Instructions for making quinoa salad:

1. Rinse the quinoa.
2. Place the quinoa and water in a medium-sized saucepan on high heat.
3. Bring the quinoa to a boil, then reduce the heat to medium-low and cover the saucepan.
4. Cook the quinoa for about 10-12 minutes or until the liquid is absorbed.
5. Fluff the quinoa with a fork and allow it to cool.
6. In a small bowl, whisk together the olive oil, vinegar, sugar, salt and pepper.
7. Peel and dice the beets (be careful, as the beets will stain your fingers and the cutting board).
8. Peel the orange and remove the white pith, then cut each orange segment into thirds or quarters.
9. In a large serving bowl, combine the quinoa and arugula. Gently mix in the beets and the orange segments. Add the dressing and toss lightly.
10. Optional: sprinkle the feta cheese over the salad before serving.

Makes 6 servings.