A tasty salad to top up your choline

This salad is a great way to up your intake of this lesser-known but essential nutrient Choline is a hard-working nutrient; it can help with ensuring your liver function, lipid metabolism and homocysteine metabolism are working normally. And while our bodies can make some choline, we need to get most of it from our food.¹ This salad is packed with choline-rich foods, such as black beans and peanuts, but you can also top it with a hard-boiled egg to really load up on choline.

Black bean and quinoa salad

Serves 2

Ingredients

• 100g quinoa *
• 1 x 400g tinned black beans
• 50g spinach
• 50g frozen peas
• 1 pepper, sliced into strips

For the satay dressing

• 2 tbsp peanut butter *
• 2 tbsp rice wine vinegar
• 2 tsp soy sauce *
• 1 tsp sesame oil *
• 1 lime, juiced

* Available at Holland & Barrett

Method

Step 1. Bring a large pan of salted water to the boil. Add the quinoa and cook for 20 minutes. Step 2. Meanwhile, whisk together the dressing ingredients and set aside. Step 3. With a minute to spare in the cooking time, pour the peas into the boiling quinoa. Step 4. Once the quinoa and peas are cooked, drain well and mix together with the drained black beans, spinach leaves and pepper. Mix well to wilt the spinach slightly. Step 4. Divide between two plates, and drizzle over the satay dressing. Serve while warm.

Advice is for information only and should not replace medical care. Please check with your GP before trying any remedies.

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Sources

1. National Institutes of Health. Choline. Available from: https://ods.od.nih.gov/factsheets/Choline-Consumer/