Festive Cranberry & Walnut Quinoa Salad (Heart-Healthy Holiday Recipe)


This vibrant salad is packed with flavor and nutrients, making it a delicious and heart-healthy addition to your holiday celebrations. It's low in saturated fat, high in fiber, and features ingredients known to support cardiovascular health.

Yields: 6 servings

Prep time: 20 minutes

Cook time: 15 minutes

Ingredients

  • 1 cup quinoa, rinsed
  • 2 cups low-sodium chicken or vegetable broth
  • 1 cup fresh or frozen cranberries (unsweetened)
  • ½ cup walnuts, chopped
  • ½ cup crumbled feta cheese (optional, use sparingly)
  • ¼ cup dried apricots, chopped (optional, adds sweetness and fiber)
  • 2 tablespoons olive oil
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon orange zest
  • 1 teaspoon Dijon mustard
  • ½ teaspoon ground cinnamon
  • Salt and pepper to taste

Instructions

  1. Cook the quinoa: Combine quinoa and broth in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all liquid is absorbed. Fluff with a fork and let cool.
  2. Prepare the dressing: In a small bowl, whisk together olive oil, balsamic vinegar, orange zest, Dijon mustard, cinnamon, salt, and pepper.
  3. Assemble the salad: In a large bowl, combine cooked quinoa, cranberries, walnuts, feta cheese (if using), and dried apricots (if using).
  4. Dress and serve: Pour the dressing over the salad and toss gently to combine. Serve chilled or at room temperature.

Heart-Healthy Highlights:

  • Quinoa: A complete protein source, rich in fiber, which helps lower cholesterol and regulate blood sugar.
  • Cranberries: Packed with antioxidants, which protect against cell damage and may help reduce the risk of heart disease.
  • Walnuts:  A good source of healthy fats (omega-3s), fiber, and antioxidants.
  • Olive oil: A monounsaturated fat that helps lower LDL ("bad") cholesterol.
  • Balsamic vinegar:  Provides antioxidants and adds a tangy flavor.

Tips for a Healthier Holiday:

  1. Portion control: Enjoy this salad as a side dish or a lighter main course.
  2. Reduce sodium: Use low-sodium broth and be mindful of added salt.
  3. Limit added sugars: Choose unsweetened cranberries and use dried apricots sparingly.
  4. Get creative: Add other heart-healthy ingredients like chopped apples, bell peppers, or pomegranate seeds.

This recipe is a delicious and nutritious way to celebrate the holidays while prioritizing your heart health.  Happy Holidays from Dignity Health! For more healthy recipes, click here!

Disclaimer: This recipe is for informational purposes only and does not constitute medical advice. Consult with your doctor or a registered dietitian before making significant dietary changes, especially if you have underlying health conditions.