DISH: Quinoa salad
RESTAURANT: Costco’s grocery part
LOCATION: Greater than a dozen within the GTA
PRICE: $9.99
Cheryl Adams, a self-described “calorie particular person,” likes to learn diet labels.
That’s why she is perturbed that her favorite quinoa salad offered at Costco doesn’t reveal its calorie content material.
“I find it irresistible, however I’m making an attempt to observe my sodium and be just a little bit good about my eating regimen,” she says. “I don’t know the way a lot of this I must be consuming. I might be overloading on energy and never even comprehend it.”
The quinoa salad — a easy concoction of crimson and white quinoa, mung beans, crimson pepper, tomato and cilantro — turned a staple for Adams after she learn concerning the significance of incorporating quite a lot of complete grains in her eating regimen.
“I used to be at Costco, eyeballing up all these salads, and a girl sidled as much as me and stated the quinoa salad is ‘soooo good,’” she says. “I needed to attempt it.”
Now the salad is one in all her go-to meals, one thing the Peterborough native fortunately eats two or 3 times per week.
Regardless of her love of the seemingly wholesome meal, Adams requested The Dish to research its diet numbers.
We have been more than pleased to oblige.
Now, that is one widespread salad. I needed to go to a Costco on 4 separate events earlier than I may get my fingers on the hefty tray. Apparently, it sells out inside hours on the day it’s made.
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Registered dietitian Zannat Reza says the quinoa salad is a “good begin” for a lunch with its cheap fats content material and 12 grams of protein.
A one-cup portion (about 200 grams) has 296 energy, 12 grams of fats and 900 mg of sodium.
Nevertheless — and but once more — the saltiness is a little bit of a priority.
“The sodium is greater than half of what your physique wants in a day,” Reza says. “However that’s to be anticipated with store-bought meals.”
She suggests making the quinoa salad the primary participant, however not the soloist, at a meal. So, scoop it on to a pile of greens, or including large chunks of tomatoes, bell peppers, cucumbers and celery to make it a extra veggie-heavy salad.
“You may even bump up the protein by slicing a boiled egg on high, or consuming it with yogurt on the aspect,” says Reza.
Adams says she goes to do exactly that — eat a half-cup portion with a pile of greens or a plate of chopped up veggies. And it is going to be simple for her to accept the smaller portion since she already divvies up the salad tray into particular person parts, which she pops within the freezer for a superquick grab-and-go meal.
Nonetheless, she is only a bit unhappy.
“I used to be frightened concerning the sodium,” Adams says with a sigh. “However I used to be curious. And, now I do know.”
Verdict: Make this salad the primary participant, however not the soloist, at a meal by consuming it with a number of leafy greens or including a beneficiant portion of chopped greens.
Quinoa Salad — complete tray
SERVING SIZE 1,112.4 grams
CALORIES 1,646
FAT 65 grams
SODIUM 5,006 mg
PROTEIN 65 grams
CARBOHYDRATES 119 grams
Quinoa Salad — per one-cup portion
SERVING SIZE About 200 grams
CALORIES 296
FAT 12 grams
SODIUM 900 mg
PROTEIN 12 grams
CARBOHYDRATES 36 grams
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