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Last Saturday, I found myself exactly where I wanted to be: toes in the sand, a good breeze, and a handful of families I adore sprawled out under umbrellas. The kids were buried in tidal pools. The adults were buried in conversation — and this salad. This is not a salad that apologizes for being healthy!
This is a recipe from my dearest friend Taelese, someone who deeply values the connection between food and wellness. She has a heart for living well and stewarding the body as a gift from God.
Her approach is simple: whole, clean ingredients that nourish without sacrificing flavor. This salad is exactly that — bright, filling, and energizing — and it travels effortlessly from kitchen to cooler to beach blanket. She brought this once to a picnic, and I haven’t stopped making it since.
Salad Ingredients:
- 1 cup cooked quinoa (cooled)
- ½ cup fresh mint, chopped
- ½ cup flat-leaf parsley, chopped
- ¼ cup red onion, finely diced
- 1 large cucumber, diced
- ½ cup cherry tomatoes, halved
- ½ cup chickpeas (rinsed and drained)
- ⅓ cup toasted pistachios
- ½ cup crumbled feta cheese
Lemon-Garlic Vinaigrette Dressing Ingredients:
- 3 tbsp extra virgin olive oil
- Juice of 1 lemon
- 1 clove garlic, finely minced
- Salt + freshly ground pepper to taste
Directions:
- Toss all salad ingredients together in a large bowl.
- Whisk vinaigrette in a separate bowl or shake in a jar until combined. Dress just before serving or a few hours in advance for a deeper flavor.
- Eat in the sunshine with your friends and family!
Why This Salad Supports Better Health
1. Complete Plant-Based Protein
Quinoa is one of the few plant-based sources of complete protein, containing all nine essential amino acids. It supports muscle repair, helps regulate blood sugar, and keeps you fuller longer — ideal for active days.
2. Fresh Herbs for Digestion and Detox
Both mint and parsley are rich in antioxidants and known to support digestive function. Parsley is a natural diuretic, helping reduce water retention, while mint may help relieve bloating and calm the stomach.
3. High-Fiber, Blood Sugar-Friendly
Chickpeas and pistachios offer fiber, protein, and healthy fats — a trio that helps slow digestion and stabilize energy throughout the day. Fiber also supports gut health and lowers cholesterol.
4. Hydration from the Inside Out
Tomatoes and cucumbers are water-dense vegetables, making this salad a hydrating choice — especially valuable on hot days when fluid needs are higher.
5. Anti-Inflammatory and Heart Healthy
Olive oil, garlic, and pistachios are all rich in anti-inflammatory compounds and healthy fats that support cardiovascular health and immune function.
6. Bone Support and Flavor Balance
Feta cheese adds a modest amount of calcium and protein. Just enough to create balance — not overload.
When we care for our bodies, we’re honoring the gift God has given us — not just for ourselves, but to be fully present and well-equipped to serve others with love and energy. Eating well is one small but powerful way we can do that with intention.
Grateful to Taelese for this nourishing recipe. Food prepared with love, gratitude, and wisdom truly feels different — and it blesses more than just the plate.
