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  • Writer's pictureRena Alseth

Spring is upon us and so is this delicious recipe!

February was one of the coldest and snowiest in Minnesota yet! But we’ve made it through and though March here in the mid-west can be quite snowy, I’m quite sure things will start to warm up. At the very least, March means SPRING! And that is definitely worth celebrating!

This month I’d like to share a recipe with you created by one of my all-time favorite registered dietitians and an incredible Chef, Mrs. Theresa Helfer, for Core Achievement! Happy dinning!

Until next month, eat healthy, keep moving, and be happy!

Warm Quinoa Salad with Shrimp and Asparagus

Serves 4


1 tablespoon olive oil

2 cloves garlic, minced

1 small red onion, diced

½ cup sun dried tomatoes, unreconstituted, julienned

½ cup vegetable stock

½ cup white wine

1/8 cup lemon juice

1 tablespoon lemon zest

½ teaspoon ground pepper

salt to taste

½ cup quinoa

½ pound medium shrimp, peeled and deveined

½ pound asparagus, cut into 1-inch pieces

¼ cup green peas, fresh or frozen

½ cup roasted cashew pieces

6 scallions, minced

¼ cup chopped parsley

salt and pepper to taste


  1. In a saucepan, heat oil over medium heat and sauté onion for 3 minutes.

  2. Add in garlic and sauté an additionally 30 seconds.

  3. Add tomatoes and sauté one more minute.

  4. Add veg stock, wine, lemon juice, zest, pepper and salt. Bring to a boil.

  5. Stir in quinoa and simmer, covered, for about 20 minutes or until quinoa is almost tender to the bite.

  6. Add shrimp to saucepan on top of the quinoa and simmer for 3 more minutes.

  7. Add asparagus and peas on top of the shrimp and simmer 3 more minutes.

  8. Garnish with cashews, scallions and parsley.


The quinoa in this dish has excellent flavor and is a great base for a number of different proteins and vegetables. Don’t have asparagus and peas on hand? Add in spinach, kale, broccoli, green beans, cauliflower, or mixed frozen veggies. The veggies are only getting lightly steamed in this recipe, so if you prefer your veggie substitutions cooked more thoroughly, add them earlier or cook separate and then add them.

The protein can also be substituted, although they will have to be cooked separately as most take longer to cook then shrimp. Baked fish such as salmon, cod, sole or red snapper would work well, or some leftover cooked chicken.

You can learn more about Theresa Helfer on her website at:

Check back next month for more healthy recipes!

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