This healthy salad has so many ingredients on the “yes” list for People with Parkinson’s. It is especially healthy because it’s derived from a Blue Zone. Blue Zones are places where the healthiest people in the world live (people with great mental and physical health and the location has record numbers of people who live past 100 years old). A lot of it has to do with the food they eat. Anytime you have bright-colored food with a little sweet and savory, you have a winner. This dish can be enjoyed anytime throughout the year.
This quinoa salad is a meal in one bowl. Serve it for lunch or dinner.
INGREDIENTS
¼ cup extra-virgin olive oil
¾ cup uncooked white or red quinoa
1 large sweet potato (about 12 ounces), peeled and cut into 1⁄2-inch cubes
2 tablespoons balsamic vinegar
½ teaspoon salt
¼ teaspoon freshly ground black pepper
6 cups arugula, preferably baby arugula
2 medium red-skinned pears, cored and thinly sliced (any pears can be used)
½ medium red onion, sliced into thin half-moons
½ cup packed fresh Italian flat-leaf parsley, roughly chopped
¼ cup packed fresh mint leaves (preferably spearmint), roughly chopped
DIRECTIONS
- Position the rack in the center of the oven and heat oven to 400°F.
- Warm 1 tablespoon of the oil in a medium sized saucepan set over medium heat. Add the quinoa and cook, stirring often, until lightly toasted, about 2 minutes. Pour in 1 ½ cups water, raise the heat to high, and bring to a boil. Cover, reduce the heat to low, and simmer slowly until the water has been absorbed (about 15 minutes). Remove from the heat and set aside, covered, for 10 minutes. Fluff with a fork, spread on a large plate, and refrigerate for at least 30 minutes (or up to 4 hours).
- Toss the sweet potato cubes with 1 tablespoon of the olive oil on a large rimmed baking sheet. Bake until golden brown, stirring once, about 30 minutes. Cool on the baking sheet for 20 to 30 minutes.
- Whisk the remaining 2 tablespoons of oil with the vinegar, salt, and pepper in a large salad bowl. Add the arugula, pears, onion, parsley, and mint, as well as the chilled quinoa and sweet potatoes. Toss gently but well to serve. Enjoy!