Quinoa, Brussels Sprouts, Salmon, Black Beans and Feta

www.saywhatyouneedtosayblog.comLauren’s Recipe of the Week

In our world today of low-calorie diets, many people run when they hear the word “fat” in any sense of their meal.  That ugly word has gained such a bad reputation, and while there are many culprits that we want to stay away from, believe it or not, not all fats are created equal. In fact, there are many healthy fats that can reduce high cholesterol, promote good cholesterol, and be a part of a heart-healthy diet. The secret is to focus on the right fats. Good fats are monounsaturated fats such as olive oil, canola oil, nuts, and avocados, and there are also the polyunsaturated fats found in omega-3 fish, flaxseed, and many nut sources.

Of course, these healthy fats are still fats — according to government guidelines, they should make up no more than 20 to 35 percent of your overall calorie intake. But a good rule of thumb is to choose monounsaturated fats in place of unhealthy saturated fats and trans fats whenever possible. The American Heart Association says saturated fats should make up no more than 7 percent of your total intake.

I personally love fats and love what they do for my body.  This recipe uses quite a few of those heart-healthy omega’s and added fiber with salmon, coconut oil and black beans.  I also like to add a little reduced fat feta cheese for a creamy flavor and texture.

So you may want to start to rethink your concept and start to incorporate more of those monounsaturated and polyunsaturated fats into your everyday diet.


Quinoa, Brussels Sprouts, Salmon, Black Beans and FetaQuinoa, Brussels Sprouts, Salmon, Black Beans and Feta

  • Prep time: 10 mins
  • Cook time: 15 mins
  • Total time: 25 mins

Serves: 1


  • 1/2 cup sliced Brussels sprouts
  • 1/4 cup dry Shiloh Farms organic quinoa
  • 1 teaspoon coconut oil
  • 1 can pink Atlantic wild salmon
  • 2 tablespoons Shiloh Farms black beans
  • 1/2 cup purple cabbage
  • 2 cups baby spinach
  • salt and pepper
  • 2 tablespoons feta cheese

Optional: Balsamic and Hummus


  1. Cook Shiloh Farms quinoa.
  2. While quinoa is cooking, heat oil in a large non-stick skillet. Place sprouts in the skillet and sauté for 10-12 minutes until browned.
  3. Add the cabbage, beans, and salmon and season with salt and pepper to taste. Cook for 2-3 minutes and add the cooked quinoa and feta cheese.
  4. Cook for an additional 2 minutes (or until cheese is slightly melted). Serve over baby spinach.

Optional: Drizzle balsamic over salad and top with hummus.

For more great recipes from Lauren, check out her blog www.saywhatyouneedtosayblog.com

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