For my lunch and dinner I prefer light meals that are easy and fast to prepare. This cold salad is one of my favorite recipes. It is a very light meal with an exotic taste, loaded with protein and vitamins. These are the ingredients that you will need to make the salad: quinoa, grilled chicken breasts, celery, crunchy apples, grapes, onion, curry, turmeric, brown sugar, olive oil, salt and lime juice.
I started to cook with quinoa grain because it’s light, easy to digest, full of high quality protein and you can use to for deserts, soups, salads or any other recipe you can think of. Quinoa has many health benefits. It is a good source of magnesium, and since low dietary levels of magnesium are connected to increased rates of hypertension, heart disease and heart arrhythmia’s, quinoa can provide a boost to your cardiovascular health. Quinoa is also loaded with the amino acid lysine which is a key component for tissue growth and repair.
Turmeric also known as Haldi, is a spice that is widely used in India. It has a long list of health benefits that includes being a natural liver detoxifier, and potentially being able to help with fat metabolism and weight management. I hope you will enjoy this recipe.
Best,
Zuzana.
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Thank you so much for more vids about your diet! Would you say that the serving size you eat is about a cup? Or is it less than that? It was kinda hard for me to tell although I can see it is fairly small.
Thanks again, your videos are awesome! :)
Hi Ruth,
the serving size is about the amount of what would fit in my two cupped hands. The measuring by hand is the clean eating method, at it really works.
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This looks very nice, i will check out Quinoa tomorrow.
What do you think of the alltime great couscous and do you eat chees at all? I love some Feta for my salat for example. It´s not much, but how much fat fat is ok fat? ;-)
I really like your videos. You have helped me look at my body very differently. It wonderful getting hints from someone who practises what they preach. Every time I do one of your exercise routine at the gym I am completely beat. You mentioned you eat 5 times at day and small portions. Any suggestion on how can program yourself to starting eating that way and help curb or suppress appetite. I do eat healthy but when I come back from the gym it’s hard to control my voracious appetite. Any tips??
Fan,
what helps me with cravings food that is high in fiber like Salba,oats, fruit.. Also you have to keep yourself busy. The worse is when you eat because you’re bored or stressed out. I do that sometimes, and what helps is to admit it to yourself and make a habit to ask yourself a question every time before you put something in your mouth. Is this good for me? Do I eat because its time for me to eat or because I’m emotionally unstable at the moment?
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great thank you, Could you tell me what store is it? does it is an Indian store or natural…? Are you in Canada? Where could I found that ingredients in texas? Thank you to share your live with us, you realy inspire me so much!!!
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Hey Zuzana,
Thanks for loading these videos! They’re really great and they’re helping me expand my meals options as well…I look forward to many more!
Question: When do you usually eat your last meal of the day? I usually finish up my six small meals by 7:30 pm. But because don’t go to bed until around midnight, I find myself starving for something to eat around 9 or 10pm. What should I do?
Hi Ricky,
I eat my last meal at least 3 hours before I go to bed which is usually around 9pm. The last meal should be definitely something light but full of fiber that will fill you up.
Zuzana, thanks for posting these dietary videos, they are a great help! I was wondering, in the Quinoa Salad video, can you specify how much of each ingredient went into the salad? I can’t wait to try it!
Hi Maureen,
I used the same amount of curry and turmeric, 1 spoon of cane sugar, but the rest of the ingredients are just suited to please. Experiment by taste :) The lime juice can really boost the nice flavor, but again, you just have to play with it until you get the taste you like.
[...] Excerpt from: Diet Advice – Healthy Quinoa Salad | Fitness Advice, Workout … [...]
Hi Zuzana, I have started doing much of your workouts for building muscles on legs and thighs but as most people here are talking about weight loss. . .I want to ask you about weight gain.Too many people around me complain that im too “thin” and scrawny.The only possible fat i have are on my thighs and butt.Do you think your 5 meal program would suit a person like me?
Hi Israa,
the 5 to 6 meals a day is the healthiest approach to diet that I have come across. Every one can benefit from better digestion, no matter if you want to loose weight, gain weight or maintain your weight. In your case you just have to make sure that you eat enough and consume enough calories.
Hi Zuzana, I’ve been keeping to check out your videos, and I feel I’ve finally found the best and appropriate way for me to get in shape! Thanks for all these wonderful videos and advices! You’re amazing in many ways! By the way, do you eat these cold(non-heated) foods even during winter? What about drinks? Do you only drink water, or drink something else too?
Thanks!
I’ve never heard of Quinoa before, I’ll look into adding it to my shopping list. Thanks for another great tip.
Hi Zuzana,
Would you be so kind to share how do you prepare the chicken? I tried to do chicken salad before but I’m not very sure if the chicken grill I made is what it suppose to be.
Thanks
Hi Lai,
you can boil the chicken in water which is healthy but not so tasty :) or you can grill the breasts. At home I have to do it in the oven, but I prefer to grill outside using charcoal.
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Fantastic. I have recently written a blog outlining the importance of eating like meals like this. Eat Clean, Eat QUALITY!!
You mentioned cooking the quinoa, but did not describe how.
Can you quickly describe how you cook it?
Hi Jon,
first rinse the quinoa and than put it in a pod, fill the pod with water – just like you would cook rice. It takes about 15 to 20 minutes to cook it.
hi zuzanna!
im from india ( you might know what the diet is like here i.e, fatty food n quite spicy). n on the other hand my mother literally repels from any sort of diet plans n being 17 years old n living with my parents i cant really fight for it cuz at the end of the day im forced to eat that stuff.. i don eat much.. im still working on splitting my meals into 6 small ones. so i was wondering if i eat those same meals in smaller quantities, will i be able to get the benefits of slpitting the big meals?
thank you so much..
Hi Sophie,
I love indian food :) you will definitely get benefits from eating 5 to 6 small portions a day even if you can’t exactly follow clean eating.
Hey Zuzana-
Thanks for the recipe–I like this same idea with the veges (onion, celery plus others) sauted in the olive oil first. Quinoa (did you know it is actually pronounced Keen-Wah?)freshly made (so it’s warm) then add in the sauted veges, spices and the grapes and sometimes a little feta at the end for a nice warm salad. Also–Quinoa is great for breakfast treat not unlike oatmeal but it’s higher in protein :)
Hey Zuzana,
Thanks again for another greate recipe idea. I am a big fan of Quinoa and I started replacing my pasta and rice dishes with it. One of your readers (Jon) asked how to to cook it and I wanted to give him the precise measurements to ensure a perfect consistency. 1 3/4 cups of water to 1 cup of quinoa. First rinse quinoa to remove any residue, bring water to a boil and add quinoa. Simmer on low for about 15 minutes. Zuzana you should try quinoa with some chopped scallions, 1/4 cup of dried cranberries, 1/2 cup of tuna packed in water, olive oil, lemon juice and pepper to taste. I think you will really like it. Thanks for all of your advice!!!
Zuzana,
Do they sell the “George Foreman counter top grill” in Canada. It is an excellent option for people who prefer their chicken or vegetables grilled as opposed to boiled YUCK, but the weather doesn’t permit you to grill outdoors. You don’t need any oil because the grill has a nonstick surface and best of all it is portable and takes up very little counter space.
Hi Tania,
thanks for this tip and thanks for the recipe – it sounds good, I will try that.
thank you for another wonderful different healthy dish, i would have never knew about this!!! Btw, i was wondering if anyone knows anything about Dr.Mercola’s product and his expertise, i’ve been looking into his concepts of nutrition, it seems true, but i would like other peoples input as well. He also has a website http://www.mercola.com. Let me know what you all(ya’ll) think. :)
Wow Zuzana, this is a REALLY tasty meal! I just had it for lunch today and it was very very filling, and just like you promised, easy to make. It was comforting to see that some of the products you have in this video I already had in my pantry :D I definitely agree with you about the whole white refined sugar–its such garbage. Thanks for this awesome recipe, it’s definitely going to become a staple in my weekly diet. Take care and keep being fantastic! Kristina
Hi Tania, I dont know where Zuzana is at but where I am, around Toronto, I can’t find the grills, but maybe you can suggest a website we can order it from?
All my friends in the states have them, I really wish we had something comparable! Also, do you know what the non-stick surface is coated with? I know that some of that silicon stuff isn’t good for you and can over time seep into your food…ew. Any suggestions?
OMG you are so beautiful in regular clothing. Thanks for the Quinoa recipe, I’ll try that,
for now my diet’s been semi-vegetarian, and for protein I usually mix egg whites in hot red bean soup. However, I’ve been reading http://www.mercyforanimals.org and may become a strict vegetarian.
As young child I had lots of pets: two ducks, 3 cats, 2 dogs, goldfish, frog, caterpillars, and a parakeet. so I may be a bit biased when it comes to eating meat. I’m experimenting with different vegetable proteins but have lost muscle weight without egg’s or chicken in my diet.
Thanks again,
Sxean
Hi sxean,
thanks :) I understand what you mean. To be honest, I am completely lost when it comes to meat because I would never ever kill any animal for food, but I eat meat that I buy in the supermarket, because I like to eat meat. I am able to eat like a vegetarian for quite a long period of time, but I still can’t resist meat for example if I go to my friend’s grill party. I would stop to eat meat if I would have to kill it myself. If I had the power I would close down all KFC and all of the farms where the animals are suffering and I would pass a law that would allow only farmers to raise free range and organic life stock. I completely realize that my intentions and actions are at odds, and I hope that I will come to some kind of understanding around this.
Zuzana,
That looks like a fantastic healthy recipe. I can’t wait to try it! I adore Quinoa too!
I snagged this recipe from Tosca Reno:
1 cup Quinoa (Soaked for two hours)
1 cup Steel-Cut Oats
3 cups Water with a Pinch of Celtic Sea Salt
Bring to a boil, and then simmer for about 20 minutes.
Add to the warm mixture:
1 tsp High Quality Pure Vanilla Extract
1/4 cup Organic Raisins (I soak mine in Pure Fruit Juice to plump them up!)
And lots of Cinnamon!
It makes 4 one cup servings. She also suggests to sweeten it with fruits or even pure (baked or canned) pumpkin puree.
I really like this recipe and usually eat one cup with two boiled eggs. :)
Also, (sorry this comment is so long!) thanks for sharing a suggested portion size and for the diet advice. I agree with you entirely- keeping busy to avoid over-eating is so important! Ahaha!
Thanks Zuzana!
Christina,
thank you for sharing this recipe, I like Tosca’s book a lot.
I am putting Quinoa and Salba on my shopping list, I can’t wait to try out this recipe!! Thank You so much for the new advice!!!
I don’t eat grossary meat either, I can’t understand how to expect to feel happy when eating an animal who lived an un-happy life right?… I eat lots of wild game meat, local fish, and since I live in the Mountains near some free graze cattle ranches, we eat beef, eggs and chickens from them sometimes too. I want to raise organic beef cattle on my own ranch one day, it’s my dream, and long term goal.
Mary Liz,
there is something about what you said that how we can be happy if we eat animals that have suffered when they were alive, but the only happy animals around here are my two dogs tho :) There is this energy exchange in everything we do, I believe in that.
I agree with the energy exchange, I am grateful to have the choices I have living where I do. This is why I want to raise organic, free grazing, free wandering cattle… I want to raise a LOT of them becuase everyone should have the ability to eat healthy and safely, right from their own grossary store. It would be nice to make a huge difference in this world, like you are making a difference in so many lives.
Hi Zuzana,
Just wanted to let you know that quinoa is pronounced like keen-wah :) I don’t know if you care but I like it when someone tells me if my pronunciation is off – Please don’t take it as an insult! Still lovin’ the site and advice! Thanks!
thanks alot zuzanna! thats a relief :)
I just tried this today and love it. Thank you for the recipe. couple of questions:
1- How often in a day do you only eat this
2- What other Meals besides the breakfast w/ the vanilla soy do you eat
3- do you eat anything other than chicken as far as meat or poultry
Thank you
Kristina,
You can find the counter top grill at http://www.georgeforemancooking.com I believe that is the original website but you can also try http://www.amazon.com or http://www.target.com The nonstick surface is made of teflon which is said to leak over time only if you scratch the surface with a metal utensil. The grill comes equipped with a couple of plastic spatulas. You may also try to look around the internet for pots and pans that are coated with a ceramic surface. These are by far the safest cooking surfaces you can use. MarthaStewart.com sells “green” ceramic pots and pans you might be interested in. I have a set and they heat up quickly and are super easy to clean.
Looks yummy well am going to try it but first I need to go hunting for this Quinoa at the health shop I hope they have some just for me :)Thank you so much I am a more fit person because of you and healthy just bought myself some ground flaxseed and Wheatgerm so am geting there and starting my protien shakes yummy to i get loads of compliments now how fit and healthy i look am now down to 121lbs from 128lbs and i look so lean and sexy :)))) Thank you thank you a million times for geting me into weight lifting all I do now is your workouts now am a BODYROCKTV bug lol am here everyday…………….
Thank you
This looks delicious!!! I can’t wait to try the quinoa. I recently tried steel cut oats and I love them!!! So much better than rolled oats!
Thanks so much for this web site. You have inspired lots of people to get in shape and eat to be well.
Tania, thanks a lot! I’ll check that out.
hi zuzana..
i was watching the coments on this page ..
and i’ve read your reply to sophie(she is Indian)
you said you love indian food ,, well me too ,cause i am also indian…
well my question to you is : i am a vegitarian and what should i take instead of chicken
which is high in protien.. thanks
P.S: when ever you come to india i will make sure you taste my mom’s delicious and healthy
indian food which is at times spicy also .. she is also your fan
you rock , your exercises has worked wonders for me,your awesome!! love ya
Hi Gaurav,
thanks for the invitation :) say hi to your mom from me. A good source of protein are egg whites, beans, chickpeas, and the quinoa itself has a lot of high quality protein already so if you are vegetarian, you can still enjoy the salad just without the chicken. I bet that tofu would taste really good in this salad.
and yes one more thing i had to say your are the most beautiful girl i have ever seen :-D
love ya!!
Hi Zuzana, I see you use Salba for breakfast and Quinoa for lunch/dinner. Are there any reason for that? What are the differences between Salba and Quinoa? Thank you!
Hey Zuzana, thanks for all the great tips and exercises! I especially enjoy the diet advice. You have inspired me to start doing a bunch of research on healthier foods, to train harder, and to be healthier. I was wondering if there are any good resources that you use for healthy recipes and/or tips? I am trying to gain weight/mass as my metabolism (I’m guessing) is very high. Also, is that a Polish accent? Excuse me if I’m mistaken, one of my professors sounds very similar. Good luck with your commando training!
Hi, This is the first time I’ve left a comment, but I have been following your progress over the last 5-6 months. I’m inpressed at how lean you are and this is where I want to be too. Problem is I’m stuck in a rutt. I eat very low GI and am cycling my carbs. On heavy weight days I eat more carbs, protein and fats (coconut oil is fab BTW). Then on cardio days I eat very few carbs, but maintain protein and fats (to preserve my well earned muscle).
My rutt is this: My tummy (around my belly button) and my thighs have improved, but need to get BF down more to see the definition. I think I have a problem with water retention. I do watch my sodium intake, but I’m at a loss at what else to do to get my 6 pack and quads to show more. How did you overcome such, if any problems?
I’m 27, 165cm and weigh 55kg. Think BF 14%
Sorry for the essay!
HI Maz,
what helps the most to get your body fat percentage down except regular exercise are small portion sizes and eat very often. You should eat at least 5 to 6 times a day, but if you can eat 6, 7, or even 8 times a day and keep the portions really small, that would make a huge difference. The other important thing is water intake. You body might hold on to water, because it doesn’t get enough water during the day. You have to drink often and a lot. The more water you can drink during the day the better. The third advice is try to change your exercise program every once in a while. You can try to do circuits that include weight training and cardio in one session. Try this approach for 4 to 6 weeks and than switch back to your old program.
This looks sooo good!!!! I wonder how this would do as a lettuce wrap
Hey, Zuzana!
Love the site and all your videos!
Wow! The Quinoa Salad looks like a winner!
Do you have a good starting amount for each ingredient you used in the recipe? (I’m TERRIBLE at “guessimating” amounts from the video!)
Thank you! And keep up the great work! (You’re awesome!)
I didn’t see the percise measurments for the quinoa salad. How much dry quinoa? How many apples/celery/onion & grapes? Mainly the seasoning (Tumeric & Curry seasoning). I made the salad today and tried to guess on the amounts of seasoning and made it to strong. Can you please post the the percise recipe PLEASE!
Thanks
Mario
Hi Mario,
I use 1 spoon of Turmeric, 1 spoon of Curry, 1 spoon of raw cane sugar, and about 3 spoons of olive oil and 3 spoons of lime juice. Try two cups of quinoa and when it’s cooked, than you can estimate how much of the fruit and vegetable you want to mix it with.
YAhh i got the Quinoa at the health shop its USDA aproved. I tried to get some of the physlium Husk they have it but it doesnt say USDA approved so am alittle scared to purchase.
So overall I am loving my new foods healthy and wholesome.Ohh Zuz your husband mention that Peanut butter is alittle unhealthy but i still eat it sometimes for breakfast is that bad or ok.
Thank you Zuz…………
WOW. i just made this salad, and it tastes amazing!