Heart-Healthy Quinoa Salad with Avocado and Citrus Dressing Ingredients:

For the Salad:

• 1 cup quinoa (rinsed and drained)
• 2 cups water
• 1 cup cherry tomatoes (halved)
• 1 cup cucumber (diced)
• 1/2 cup red bell pepper (diced)
• 1/2 cup red onion (finely chopped)
• 1/2 cup fresh parsley (chopped)
• 1 avocado (diced)
• 1/4 cup walnuts (chopped)

For the Citrus Dressing:

• 1/4 cup extra-virgin olive oil
• Juice of 1 lemon
• Juice of 1 orange
• 1 tablespoon apple cider vinegar
• 1 teaspoon Dijon mustard
• 1 garlic clove (minced)
• Salt and pepper to taste

Method:

1. Cook the Quinoa:
   • In a medium saucepan, bring 2 cups of water to a boil.
   • Add 1 cup of quinoa, reduce heat to low, cover, and simmer for about 15 minutes, or until the water is absorbed and the quinoa is tender.
   • Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and allow it to cool.
2. Prepare the Vegetables:
   • While the quinoa is cooling, chop the cherry tomatoes, cucumber, red bell pepper, red onion, and parsley.
   • Dice the avocado and chop the walnuts.
3. Make the Citrus Dressing:
   • In a small bowl, whisk together the extra-virgin olive oil, lemon juice, orange juice, apple cider vinegar, Dijon mustard, and minced garlic.
   • Season with salt and pepper to taste.
4. Assemble the Salad:
   • In a large bowl, combine the cooled quinoa, cherry tomatoes, cucumber, red bell pepper, red onion, and parsley.
   • Gently fold in the diced avocado and chopped walnuts.
   • Drizzle the citrus dressing over the salad and toss gently to combine.
5. Serve:
   • Enjoy the salad immediately or chill it in the refrigerator for a refreshing meal later.
   • This salad can be served as a main course or a side dish.

Health Benefits:

• Quinoa: A whole grain rich in protein and fiber, quinoa supports healthy blood pressure levels and lowers cholesterol.
• Avocado: Packed with heart-healthy monounsaturated fats, avocados help reduce bad cholesterol and improve heart health.
• Walnuts: Contain omega-3 fatty acids which support cardiovascular health and lower cholesterol.
• Citrus Fruits: Rich in vitamin C and antioxidants, citrus fruits help lower blood pressure and improve overall heart health.
• Olive Oil: Contains healthy fats that can help reduce inflammation and cholesterol levels.

Enjoy this refreshing, nutrient-packed salad as part of a heart-healthy diet!