Busy But Healthy: Greek Quinoa Salad

By Kristine Fretwell. This recipe kind of happened by accident! One night my husband mentioned that he had a pot-luck at work the next day that he completely forgot about. 

So I searched the cupboards and fridge trying to find something for him to bring.

For a throw together, it turned out amazing, and some people at his work wanted the recipe! When I originally made it, it was with Orzo as I didn’t have Quinoa on hand. So when I made it a second time with quinoa, we liked it better, and quinoa has much more protein.

This is a great make-ahead dish to have in the fridge to have for lunch and take to work/school etc.

Greek Quinoa Salad

Makes 10 servings

1.5 cups raw quinoa, rinsed well and drained
185 grams lower fat feta
1/2 cup sun-dried tomato (not packed in oil), reconstituted in a small bowl of boiling water, then chopped
1/2 whole english cucumber, seeded & chopped
1 medium green pepper, chopped
1 medium red pepper, chopped
1 tsp dried basil
1 tsp dried oregano
2 cloves garlic, chopped fine
1 Tbsp olive oil
4-5 Tbsp balsamic vinegar
Sea salt & pepper to taste

Note: You could also add olives (I didn’t because I wanted the sodium on the lower side), or other types of peppers. I wouldn’t add tomato as it will get mushy and won’t last in the fridge. I would also not recommend fresh herbs, as they will wilt after a couple hours.

In a medium pot add quinoa and water (its a 2:1 ratio, so 3 cups of water should be sufficient.) Bring to a boil, then turn it down to a simmer for 15-20 minutes until done. Meanwhile chop up the veggies and add them all to a bowl. Add in all the other ingredients. Lastly, add the hot quinoa and toss. Tastes the best when it has a bit of time to settle in the fridge.

Store in a sealed container in the fridge.

Nutrition (per 1 cup serving) Calories: 198 Fat: 6.3 g Carbs: 28 g Fiber: 4 g Sugars: 3 g Sodium: 302 mg Protein: 8.5 g

Kristine Fretwell

Kristine is a Mission resident who was born in Ontario, Canada but was raised in Vancouver, British Columbia. Having graduated high school with honors, she then went on to earn her Diploma in Marketing Management/ Professional Sales from BCIT in 2001. After becoming a Registered Nutritional Product Advisor (RNPA) with the Alive Academy of Natural Health, she sought a career within the industry.

Kristine Fretwell

Being active has always been a priority for Kristine. Growing up she enjoyed dancing and numerous sports. In her adult years she’s enjoyed kickboxing, pilates, yoga and group classes. Kristine has always had a passion for healthy eating which was instilled by her mother. From a young age she remembers going to their local health food store on a regular basis.It was after the birth of her daughter in July 2008 that she became more serious about being fit. Stepping on stage only 7 months after her daughter was born and placing 4th, she realized that first show wouldn’t be her last. In October 2009 at the FAME Canadian Nationals, Kristine came 1st place in the Advanced Fitness Model division earning her Pro Status. With her keen organization skills, she hopes to inspire other new moms to get back into shape amongst a hectic schedule, and help people of all ages keep motivated and lead them on a path to a healthier life mentally and physically.

To learn more about Kristine’s life and her journey to improved health, read her full story here.

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