{"id":8202,"date":"2024-06-24T20:30:00","date_gmt":"2024-06-24T20:30:00","guid":{"rendered":"https:\/\/itsveterans.com\/?p=8202"},"modified":"2024-06-24T20:30:00","modified_gmt":"2024-06-24T20:30:00","slug":"live-whole-health-227-patriotic-quinoa-salad","status":"publish","type":"post","link":"https:\/\/itsveterans.com\/?p=8202","title":{"rendered":"Live Whole Health #227: Patriotic quinoa salad"},"content":{"rendered":"<p class=\"tni-source-date\"><strong>Originally published:<\/strong> 2024-06-24T20:30:00+00:00. Historical source article: benefits, rules, amounts and deadlines may have changed. Check the official source for current information.<\/p>\n<p>Grain salads, or \u201cbowls,\u201d are like a treasure trove of nutrition, offering a tasty way to nourish your body with a variety of vitamins, minerals and fiber. These versatile salads are easy to make and perfect for busy days when you need a quick and satisfying meal. They are also easy to make ahead of time to have lunch prepared for several days throughout the week.<\/p>\n<h2 class=\"wp-block-heading\">Basics of a Grain-based Salad<\/h2>\n<p>The basic elements of a grain salad include a cooked grain like quinoa, brown rice or barley, paired with an assortment of fresh vegetables, protein-rich ingredients like beans or chicken, and a flavorful dressing. Together, these ingredients create a balanced and nutritious meal that\u2019s packed with flavor and texture.<\/p>\n<h2 class=\"wp-block-heading\">Quinoa<\/h2>\n<p>One popular grain for salads or bowls is quinoa (pronounced \u201ckeen-wah\u201d). Quinoa is a fluffy and light textured grain, and is super nutritious, boasting a complete protein profile and a wealth of vitamins and minerals, including iron, magnesium and fiber. Use quinoa as a base and top with colorful veggies like bell peppers, cucumbers and cherry tomatoes; finish with a tangy vinaigrette or dressing for a balanced meal.<\/p>\n<h2 class=\"wp-block-heading\">Patriotic Quinoa Salad<\/h2>\n<p>Check out this 2-minute cooking demonstration by VHA\u2019s very own Healthy Teaching Kitchen preparing a Patriotic Quinoa Salad recipe. This easy and colorful dish is perfect for Independence Day or Labor Day Celebrations, or just for lunch! This video is part of the Healthy Teaching Kitchen video series to promote healthy eating habits and provide an example of a nutritious and delicious recipe.<\/p>\n<p>Next time you\u2019re looking for a quick and nutritious meal option, why not whip up a delicious grain salad? With endless possibilities for flavor combinations, grain salads are a tasty and convenient way to nourish your body and fuel your day.<\/p>\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\">\n<div class=\"wp-block-embed__wrapper\">\n<div class=\"video-shortcode\"><\/div>\n<\/div>\n<\/figure>\n<h2 class=\"wp-block-heading\">Hungry for more?<\/h2>\n<p>Hungry for more information, tips and ideas for how to have a healthy relationship with <a href=\"https:\/\/www.va.gov\/WHOLEHEALTH\/circle-of-health\/food-drink.asp\" rel=\"noopener\">food and drink<\/a> to fuel your own wellness journey? Check out this <a href=\"https:\/\/www.va.gov\/WHOLEHEALTH\/Veteran-Handouts\/docs\/IntroFoodDrink-508Final-9-4-2018.pdf\" rel=\"noopener\">Introduction to Food and Drink for Whole Health<\/a>, <a href=\"https:\/\/www.va.gov\/WHOLEHEALTH\/Veteran-Handouts\/docs\/HealthyTipsEating-508Final-9-4-2018.pdf\" rel=\"noopener\">Healthy Tips on Eating Out and Grocery Shopping<\/a>, or this <a href=\"https:\/\/www.va.gov\/WHOLEHEALTH\/features\/Healthy_Cooking_Class_Spices_Up_Life.asp\" rel=\"noopener\">Veteran\u2019s experience with healthy cooking classes at her local VA<\/a>. For more recipes, please visit VA\u2019s <a href=\"https:\/\/www.nutrition.va.gov\/\" rel=\"noopener\">Nutrition and Food Services<\/a>.<\/p>\n<h2 class=\"wp-block-heading\">Recipe<\/h2>\n<p>Prep: 15 minutes | Cook: 0 minutes | Total: 15 minutes<br \/>Yield: 3 servings | Serving Size: ~1 cup<\/p>\n<h3 class=\"wp-block-heading\">Ingredients<\/h3>\n<p>1 cup cooked quinoa (from about \u2153 cup uncooked quinoa)<\/p>\n<p>1 cup fresh strawberries, sliced<\/p>\n<p>1 cup fresh blueberries<\/p>\n<p>\u00bc cup orange juice (about 1 medium orange)<\/p>\n<p>2 tablespoons lime juice (about 1 lime)<\/p>\n<p>2 tablespoons unseasoned rice vinegar<\/p>\n<p>2 tablespoons olive oil<\/p>\n<p>1 tablespoon honey<\/p>\n<p>2 teaspoons Dijon mustard<\/p>\n<h3 class=\"wp-block-heading\">Directions<\/h3>\n<p>1. In a large mixing bowl, add the cooked quinoa, strawberries, and blueberries. Set aside.<\/p>\n<p>2. In a separate medium mixing bowl or a jar with a lid, add the orange juice, lime juice, rice vinegar, oil, honey, and mustard. Whisk or shake together to make a dressing.<\/p>\n<p>3. Pour the dressing over the quinoa and fruit, then gently toss to combine.<\/p>\n<p>4. Serve right away, or chill before serving if desired.<\/p>\n<h3 class=\"wp-block-heading\">Recipe Notes<\/h3>\n<p>For a full meal, top with a cooked protein such as grilled chicken and layer over a bed of salad greens (e.g., spinach, arugula). For a boost of texture and nutrition, sprinkle with chopped nuts or seeds such as pecans, walnuts, sunflower seeds, or almonds.<\/p>\n<p>Nutrition Facts Per Serving: Calories: 230 | Total Fat: 10.5 g | Saturated Fat: 1.5 g<br \/>Sodium: 85 mg | Total Carbohydrate: 32.5 g | Dietary Fiber: 4 g | Protein: 3.5 g<\/p>\n<hr>\n<p class=\"tni-attribution\">Source: <a href=\"https:\/\/news.va.gov\/132479\/live-whole-health-227-patriotic-quinoa-salad\/\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">U.S. Department of Veterans Affairs<\/a>. Its Veterans is an independent publication and is not affiliated with or endorsed by the U.S. government.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Grain salads pack a punch of vitamins, minerals and fiber. Check out this colorful, flavorful recipe in this week&#8217;s #LiveWholeHealth video recipe.<\/p>\n","protected":false},"author":1,"featured_media":151,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9,27],"tags":[],"class_list":["post-8202","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-u-s-veterans-health-care","category-whole-health-wellness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Live Whole Health #227: Patriotic quinoa salad - Its Veterans<\/title>\n<meta name=\"description\" content=\"Grain salads pack a punch of vitamins, minerals and fiber. Check out this colorful, flavorful recipe in this week&#039;s #LiveWholeHealth video recipe.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/itsveterans.com\/?p=8202\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Live Whole Health #227: Patriotic quinoa salad - Its Veterans\" \/>\n<meta property=\"og:description\" content=\"Grain salads pack a punch of vitamins, minerals and fiber. Check out this colorful, flavorful recipe in this week&#039;s #LiveWholeHealth video recipe.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/itsveterans.com\/?p=8202\" \/>\n<meta property=\"og:site_name\" content=\"Its Veterans\" \/>\n<meta property=\"article:published_time\" content=\"2024-06-24T20:30:00+00:00\" \/>\n<meta name=\"author\" content=\"admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/itsveterans.com\\\/?p=8202#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/itsveterans.com\\\/?p=8202\"},\"author\":{\"name\":\"admin\",\"@id\":\"https:\\\/\\\/itsveterans.com\\\/#\\\/schema\\\/person\\\/4bf835f8c5375ef33978f3169f311668\"},\"headline\":\"Live Whole Health #227: Patriotic quinoa salad\",\"datePublished\":\"2024-06-24T20:30:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/itsveterans.com\\\/?p=8202\"},\"wordCount\":610,\"publisher\":{\"@id\":\"https:\\\/\\\/itsveterans.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/itsveterans.com\\\/?p=8202#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/itsveterans.com\\\/wp-content\\\/uploads\\\/2026\\\/09\\\/vet-456-134.png\",\"articleSection\":[\"Health &amp; Care\",\"Whole Health &amp; Wellness\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/itsveterans.com\\\/?p=8202\",\"url\":\"https:\\\/\\\/itsveterans.com\\\/?p=8202\",\"name\":\"Live Whole Health #227: Patriotic quinoa salad - Its Veterans\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/itsveterans.com\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/itsveterans.com\\\/?p=8202#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/itsveterans.com\\\/?p=8202#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/itsveterans.com\\\/wp-content\\\/uploads\\\/2026\\\/09\\\/vet-456-134.png\",\"datePublished\":\"2024-06-24T20:30:00+00:00\",\"description\":\"Grain salads pack a punch of vitamins, minerals and fiber. Check out this colorful, flavorful recipe in this week's #LiveWholeHealth video recipe.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/itsveterans.com\\\/?p=8202#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/itsveterans.com\\\/?p=8202\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/itsveterans.com\\\/?p=8202#primaryimage\",\"url\":\"https:\\\/\\\/itsveterans.com\\\/wp-content\\\/uploads\\\/2026\\\/09\\\/vet-456-134.png\",\"contentUrl\":\"https:\\\/\\\/itsveterans.com\\\/wp-content\\\/uploads\\\/2026\\\/09\\\/vet-456-134.png\",\"width\":803,\"height\":803},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/itsveterans.com\\\/?p=8202#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/itsveterans.com\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Live Whole Health #227: Patriotic quinoa salad\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/itsveterans.com\\\/#website\",\"url\":\"https:\\\/\\\/itsveterans.com\\\/\",\"name\":\"Its Veterans\",\"description\":\"Veterans news, benefits, health and community resources\",\"publisher\":{\"@id\":\"https:\\\/\\\/itsveterans.com\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/itsveterans.com\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/itsveterans.com\\\/#organization\",\"name\":\"Its Veterans\",\"url\":\"https:\\\/\\\/itsveterans.com\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/itsveterans.com\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/itsveterans.com\\\/wp-content\\\/uploads\\\/2026\\\/09\\\/its-veterans-six-service-branches-flag-header-v2-2026-09-18.jpg\",\"contentUrl\":\"https:\\\/\\\/itsveterans.com\\\/wp-content\\\/uploads\\\/2026\\\/09\\\/its-veterans-six-service-branches-flag-header-v2-2026-09-18.jpg\",\"width\":2172,\"height\":724,\"caption\":\"Its Veterans\"},\"image\":{\"@id\":\"https:\\\/\\\/itsveterans.com\\\/#\\\/schema\\\/logo\\\/image\\\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/itsveterans.com\\\/#\\\/schema\\\/person\\\/4bf835f8c5375ef33978f3169f311668\",\"name\":\"admin\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/10da73410d092638799e3fa777bd59a474d7c9d9c61105a38c73dd46c050c34f?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/10da73410d092638799e3fa777bd59a474d7c9d9c61105a38c73dd46c050c34f?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/10da73410d092638799e3fa777bd59a474d7c9d9c61105a38c73dd46c050c34f?s=96&d=mm&r=g\",\"caption\":\"admin\"},\"sameAs\":[\"https:\\\/\\\/itsveterans.com\"],\"url\":\"https:\\\/\\\/itsveterans.com\\\/?author=1\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Live Whole Health #227: Patriotic quinoa salad - Its Veterans","description":"Grain salads pack a punch of vitamins, minerals and fiber. Check out this colorful, flavorful recipe in this week's #LiveWholeHealth video recipe.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/itsveterans.com\/?p=8202","og_locale":"en_US","og_type":"article","og_title":"Live Whole Health #227: Patriotic quinoa salad - Its Veterans","og_description":"Grain salads pack a punch of vitamins, minerals and fiber. Check out this colorful, flavorful recipe in this week's #LiveWholeHealth video recipe.","og_url":"https:\/\/itsveterans.com\/?p=8202","og_site_name":"Its Veterans","article_published_time":"2024-06-24T20:30:00+00:00","author":"admin","twitter_card":"summary_large_image","twitter_misc":{"Written by":"admin","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/itsveterans.com\/?p=8202#article","isPartOf":{"@id":"https:\/\/itsveterans.com\/?p=8202"},"author":{"name":"admin","@id":"https:\/\/itsveterans.com\/#\/schema\/person\/4bf835f8c5375ef33978f3169f311668"},"headline":"Live Whole Health #227: Patriotic quinoa salad","datePublished":"2024-06-24T20:30:00+00:00","mainEntityOfPage":{"@id":"https:\/\/itsveterans.com\/?p=8202"},"wordCount":610,"publisher":{"@id":"https:\/\/itsveterans.com\/#organization"},"image":{"@id":"https:\/\/itsveterans.com\/?p=8202#primaryimage"},"thumbnailUrl":"https:\/\/itsveterans.com\/wp-content\/uploads\/2026\/09\/vet-456-134.png","articleSection":["Health &amp; Care","Whole Health &amp; Wellness"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/itsveterans.com\/?p=8202","url":"https:\/\/itsveterans.com\/?p=8202","name":"Live Whole Health #227: Patriotic quinoa salad - Its Veterans","isPartOf":{"@id":"https:\/\/itsveterans.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/itsveterans.com\/?p=8202#primaryimage"},"image":{"@id":"https:\/\/itsveterans.com\/?p=8202#primaryimage"},"thumbnailUrl":"https:\/\/itsveterans.com\/wp-content\/uploads\/2026\/09\/vet-456-134.png","datePublished":"2024-06-24T20:30:00+00:00","description":"Grain salads pack a punch of vitamins, minerals and fiber. Check out this colorful, flavorful recipe in this week's #LiveWholeHealth video recipe.","breadcrumb":{"@id":"https:\/\/itsveterans.com\/?p=8202#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/itsveterans.com\/?p=8202"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/itsveterans.com\/?p=8202#primaryimage","url":"https:\/\/itsveterans.com\/wp-content\/uploads\/2026\/09\/vet-456-134.png","contentUrl":"https:\/\/itsveterans.com\/wp-content\/uploads\/2026\/09\/vet-456-134.png","width":803,"height":803},{"@type":"BreadcrumbList","@id":"https:\/\/itsveterans.com\/?p=8202#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/itsveterans.com\/"},{"@type":"ListItem","position":2,"name":"Live Whole Health #227: Patriotic quinoa salad"}]},{"@type":"WebSite","@id":"https:\/\/itsveterans.com\/#website","url":"https:\/\/itsveterans.com\/","name":"Its Veterans","description":"Veterans news, benefits, health and community resources","publisher":{"@id":"https:\/\/itsveterans.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/itsveterans.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/itsveterans.com\/#organization","name":"Its Veterans","url":"https:\/\/itsveterans.com\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/itsveterans.com\/#\/schema\/logo\/image\/","url":"https:\/\/itsveterans.com\/wp-content\/uploads\/2026\/09\/its-veterans-six-service-branches-flag-header-v2-2026-09-18.jpg","contentUrl":"https:\/\/itsveterans.com\/wp-content\/uploads\/2026\/09\/its-veterans-six-service-branches-flag-header-v2-2026-09-18.jpg","width":2172,"height":724,"caption":"Its Veterans"},"image":{"@id":"https:\/\/itsveterans.com\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/itsveterans.com\/#\/schema\/person\/4bf835f8c5375ef33978f3169f311668","name":"admin","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/10da73410d092638799e3fa777bd59a474d7c9d9c61105a38c73dd46c050c34f?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/10da73410d092638799e3fa777bd59a474d7c9d9c61105a38c73dd46c050c34f?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/10da73410d092638799e3fa777bd59a474d7c9d9c61105a38c73dd46c050c34f?s=96&d=mm&r=g","caption":"admin"},"sameAs":["https:\/\/itsveterans.com"],"url":"https:\/\/itsveterans.com\/?author=1"}]}},"_links":{"self":[{"href":"https:\/\/itsveterans.com\/index.php?rest_route=\/wp\/v2\/posts\/8202","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/itsveterans.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/itsveterans.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/itsveterans.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/itsveterans.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=8202"}],"version-history":[{"count":0,"href":"https:\/\/itsveterans.com\/index.php?rest_route=\/wp\/v2\/posts\/8202\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/itsveterans.com\/index.php?rest_route=\/wp\/v2\/media\/151"}],"wp:attachment":[{"href":"https:\/\/itsveterans.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8202"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/itsveterans.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8202"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/itsveterans.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8202"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}