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Quinoa, Strawberry, and Sunchoke Salad

A wholesome salad with roasted sunchoke chips, quinoa, strawberries, peas, and kale. Sunchokes contain inulin, a prebiotic for digestive health.

From The Young Forever Cookbook

Ingredients

  • 8 small sunchokes, sliced thin
  • 2 tbsp extra-virgin olive oil
  • 1 tsp kosher salt
  • 0.5 tsp freshly ground black pepper
  • 0.5 cup quinoa
  • 1 cup water
  • 1 cup quartered strawberries
  • 0.33 cup fresh or thawed frozen peas
  • 1 bunch kale, deveined and sliced
  • 4 oz sheep's milk feta cheese
  • 0.25 cup toasted pumpkin seeds
  • 3 tbsp extra-virgin olive oil
  • 1 tbsp lemon juice
  • 1 tbsp apple cider vinegar
  • 1 tbsp grainy Dijon mustard
  • 1 tsp maple syrup
  • 0.5 tsp kosher salt
  • 0.25 tsp freshly ground black pepper

Instructions

  1. For the sunchokes: Preheat the oven to 425°F. Line a baking sheet with parchment paper. Toss the sunchokes with the olive oil, salt, and pepper. Transfer to the baking sheet and roast for 25 minutes, flipping halfway through, until golden brown and crisp and the edges begin to curl. Set aside to cool.
  2. Meanwhile, cook the quinoa for the salad: Bring the quinoa and water to a boil in a saucepan over medium heat. Reduce to a simmer, cover, and cook for 12 minutes, until the liquid is absorbed. Remove from the heat, fluff with a fork, and allow to cool completely.
  3. For the dressing: In a small bowl whisk all the ingredients together.
  4. For the salad: Toss the prepared quinoa, roasted sunchokes, strawberries, and peas together with the salad dressing. Add the kale, tossing to coat. Transfer to a platter and scatter the feta and toasted pumpkin seeds on top. Serve immediately.

Active Compounds

Nutrients and bioactive compounds delivered by this recipe's ingredients.

  • Essential Amino Acids
    From: Quinoa
  • Dietary fiber
    From: Quinoa
  • Fisetin
    From: Strawberries, Kale
  • Vitamin C
    From: Strawberries, Kale
  • Polyphenols
    From: Strawberries
  • Potassium
    From: Strawberries
  • Inulin
    From: Sunchokes (Jerusalem Artichokes)
  • Quercetin
    From: Kale
  • Lutein
    From: Kale
  • Zeaxanthin
    From: Kale
  • Vitamin K1
    From: Kale
  • Selenium
    From: Kale
  • Folate
    From: Kale
  • Isothiocyanates
    From: Kale
  • Indole-3-Carbinol
    From: Kale
  • Zinc
    From: Pumpkin Seeds
  • Iron
    From: Pumpkin Seeds
  • Magnesium
    From: Pumpkin Seeds
  • Arginine
    From: Pumpkin Seeds

May Support

Health conditions and aging processes this recipe's compounds may influence, based on the source research.

  • Sarcopenia
    Improves · via Essential Amino Acids
  • Alzheimer's disease
    Addresses · via Essential Amino Acids
  • Aging
    Reduces risk of · via Dietary fiber
  • Telomere Shortening
    Protects against · via Dietary fiber
  • Heart disease
    Reduces risk of · via Dietary fiber
  • Constipation
    Improves · via Dietary fiber
  • Premature Death
    Reduces risk of · via Dietary fiber
  • Diverticulosis
    Protects against · via Dietary fiber
  • Hemorrhoids
    Protects against · via Dietary fiber
  • Hiatal Hernia
    Protects against · via Dietary fiber
  • Varicose Veins
    Protects against · via Dietary fiber
  • Acid Reflux
    Improves · via Dietary fiber
  • Breast cancer
    Reduces risk of · via Dietary fiber
  • Upper Respiratory Tract Infection
    Reduces risk of · via Dietary fiber
  • Knee Osteoarthritis
    Protects against · via Dietary fiber
  • Frailty
    Protects against · via Dietary fiber
  • Cancer
    Reduces risk of · via Dietary fiber
  • Stroke
    Reduces risk of · via Dietary fiber
  • Osteoarthritis
    Protects against · via Dietary fiber
  • All-Cause Mortality
    Reduces risk of · via Dietary fiber
  • Insomnia
    Improves · via Dietary fiber
  • Cardiovascular Disease
    Reduces risk of · via Dietary fiber
  • Type 2 diabetes
    Reduces risk of · via Dietary fiber
  • Colorectal cancer
    Reduces risk of · via Dietary fiber
  • Periodontitis
    Improves · via Dietary fiber
  • Colon Cancer
    Reduces risk of · via Dietary fiber
  • Asthma
    Improves · via Dietary fiber
  • Coronary Artery Disease
    Reduces risk of · via Dietary fiber
  • Chronic inflammation (inflammaging)
    Protects against · via Dietary fiber
  • Osteoporosis
    Protects against · via Dietary fiber
  • Obesity
    Protects against · via Dietary fiber
  • Cognitive decline
    Improves · via Strawberries
  • High cholesterol
    Improves · via Strawberries
  • Esophageal Cancer
    Protects against · via Strawberries
  • Cellular senescence
    Protects against · via Fisetin
  • Hip Fracture
    Protects against · via Vitamin C
  • Wrinkles
    Improves · via Vitamin C
  • Cataracts
    Reduces risk of · via Vitamin C
  • Common cold
    Protects against · via Vitamin C
  • Skin Aging
    Protects against · via Vitamin C
  • High blood pressure
    Protects against · via Vitamin C
  • Adrenal Burnout
    Addresses · via Vitamin C
  • Age-Related Hearing Loss
    Protects against · via Polyphenols
  • Kidney Cancer
    Reduces risk of · via Kale
  • Age-Related Macular Degeneration
    Protects against · via Lutein
  • Androgenetic Alopecia
    Addresses · via Selenium
  • Depression
    Reduces risk of · via Folate
  • Neurodegenerative Disease
    Protects against · via Folate
  • Benign Prostatic Hyperplasia
    Improves · via Pumpkin Seeds
  • Anxiety
    Reduces risk of · via Pumpkin Seeds
  • Social Anxiety Disorder
    Improves · via Pumpkin Seeds
  • Immunosenescence
    Protects against · via Zinc
  • Inflammaging
    Protects against · via Magnesium
  • Nutritional Deficiency
    Addresses · via Magnesium
  • Erectile dysfunction
    Improves · via Arginine

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