3 Peaches Nutrition & Diabetes Coaching
Power Salad Essentials
  The July Hawthorne Diabetes Group (HDG) included taste-testing some delicious power salads.

A Power Salad has 3 essential parts
1.) The salad base - it could be cucumber, spinach, kale, tomato, carrot, or other vegetable with a protein and plant-based oil
2.) Add some variety - spice up your salad with colors and textures using grains, seeds, and herbs.
3.) Power up  -  with sources of deep nutrition such as micro greens, fermented foods, and chia seeds

Summer Power Salad Recipe


Quinoa Salad with Summer Vegetables

 

Makes 4-6 servings 

 

Ingredients

2 cups cooked white quinoa (from 3/4 cup dry)

2 Persian cucumbers, diced

1/2 orange bell pepper, diced

12-14 cherry tomatoes, quartered

1/2 cup cooked and chilled corn or corn removed from 1 cob

1 avocado, diced

 

Dressing

1 Tbsp extra virgin olive oil

1 tsp lemon zest

2 Tbsp fresh lemon juice

2 Tbsp fresh parsley, finely chopped

 

Directions

Rinse quinoa well in water. Combine 1 cup dry quinoa with 2 cups water. Bring to a boil, then reduce heat to low, cover and cook for 12-15 minutes. Set aside to cool.

 

To cold quinoa add the chopped cucumber, bell pepper, tomatoes, and corn. In a separate small bowl, mix together the olive oil, lemon juice, and parsley. Add dressing mixture to quinoa mixture and mix to combine well. 

 

Chop and add avocado just before serving. Serve chilled.


*Option to add your protein of choice (ex: feta cheese, chicken, beans, hard boiled egg, tofu, etc.)


**Recipe Source thegardengrazer.com (modified by Melissa Olson)


 

For more personalized guidelines, questions, or to make an appointment


julia@3peachesnutrition.com

503-504-5050

More Power Salad Tips and Tools
Feel free to get creative! This is the zucchini salad with carrots and white wine vinegar added to the recipe.
Click on the highlighted links below for more practical information on building power salads that fit your personal tastes while helping you feel satisfied and energized.

How to Build a Power Salad - A mix and match guide for building personalized power salads


Power Salad Combinations - A more detailed look at the basic power salad essentials


Salad Dressing Recipes - DIY salad dressings that are full of flavor, fresh, and will save you money over bottled dressings


Vegetable Storage Cheat Sheet - How to Keep Vegetables Fresher, Longer

Portland, OR Farmer's Markets, 2017 - A guide to local farmer's markets to find the freshest ingredients of the season
 
Save the Date - August 10th

August Hawthorne Diabetes Group

A Step Toward Health

Your feet serve you well each day, so let’s take a moment and return the favor! Properly caring for your feet is vital for overall well-being. With the connection between diabetes and foot complications, paying close attention to your feet is even more important.  

Join us for an informative discussion on steps you can take to protect your feet. We’ll also address possible solutions in case problems do develop. Please bring your questions and experiences.  

Please welcome our special guest, Maureen Weise, Certified Pedorthist and owner of Foot Solutions in Happy Valley. She is an expert in all aspects of foot care, with a special interest in diabetic foot health.  

Date:  Thursday, August 10th

Time: 7-8:30pm

Location: Colonial Heights Presbyterian Church ~  2828 SE Stephens St. Portland, OR 97214



$10 donation requested. No one will be turned away due to lack of funds.