Potluck Perfection

October 27, 2017

As the holidays begin to creep in on us, our calendars quickly fill with social events that often involve food. Have you ever been invited to a potluck and almost declined because you didn’t know what to bring? No? It’s just me? Anyway, for some reason selecting the perfect dish to bring along to a potluck can be daunting. Is it a work function? A gym get together? A kid’s birthday party? Do I bring something “healthy” or full of “comfort”? Do I pick up a bag of chips or bake a dessert? Do I go for homemade or store bought? It can be difficult to keep your nutrition on point as you move through the holidays. When choosing a dish to bring along to a potluck, go for something that helps you stay on track with your nutrition. This will eliminate you from feeling deprived or mentally telling yourself “everything is unhealthy so I might as well indulge.” Overindulging generally leads to feeling guilty, sluggish, and bloated. While I’m all for yummy food in moderation, try to limit yourself to one or two small items that you will fully enjoy! Load up the rest of your plate with nutrient dense foods like fruits, veggies, and lean meats.

 

Back to that potluck dish dilemma, if you’re looking for something that tastes delightful, doesn’t require hours of preparation, and leaves you feeling satisfied without guilt and a tummy ache, I’ve got just the thing! ENJOY!

-Nellie

 

 

 

Black Bean and Mango Quinoa Salad

Prep Time: 10min | Cook Time: 20min | Total Time: 1:30min (including chilling time)

Adapted from Mel’s Kitchen Cafe

 

Ingredients:

  • 2 cups cooked quinoa, cooked in vegetable or chicken broth (room temp or chilled)

  • 1 (15oz) can black beans, drained and rinsed

  • 1 medium mango, peeled and diced

  • 1 red bell pepper, diced

  • 4 green onions, white and green parts thinly sliced

  • ½ cup chopped fresh cilantro

 

For the Dressing:

  • 4 TB red wine vinegar

  • 2 TB extra virgin olive oil

  • 2 TB fresh lime juice (about 2 small limes)

  • ½ tsp. kosher salt

  • ¼ tsp. black pepper

 

Directions:

1. Place the cooked (and cooled) quinoa in a large bowl

 

2. Add mango, diced red pepper, chopped green onion, black beans, and cilantro

 

3. In a small bowl combine red wine vinegar, olive oil, lime juice, salt and pepper. Whisk until smooth and pour on top of quinoa salad.

 

4. Toss to combine and if needed add salt and pepper to taste

 

5. Chill the salad for at least 1 hour before serving

 

** Note: The quinoa can be made ahead of time and placed in the refrigerator until ready to use. 

 

Macro Breakdown for 8 servings:

1 Serving:

26g carbs

5g fat

6g protein

 

 

 

 

 

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