Sunday, January 30, 2011

Follower Sunday: “Thank You Readership!” Mother of Twins and Registered Dietitian Finds Time For Others: Lauren O’Connor

By Anthony Sepe

Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe.  For those that know, this is a healthy repeat, but for those that are unaware and are new to the blog, this is my way of “giving back.”  It is also a way to “Pay it Forward.”  Each Sunday, not only will you have a healthy recipe, but you will have an expert in the field of dietetics, food and nutrition, provide the healthy recipe to you.  It is my pleasure to introduce to you this week, my colleague, Lauren O’Connor, MS, RD and her recipe:  NUTRI-SAVVY's QUINOA SALAD.”


    Lauren O’Connor, M.S., RD


Lauren O’Connor, MS, RD is a registered dietitian and mother of twin girls (Ailish & Julia) living in Los Angeles, CA. She is the owner/nutritional consultant for Nutri-Savvy. Her approach is teaching people to enjoy the essence and flavors of fresh, wholesome, natural foods:” Savor, Taste, Enjoy Nutrition!!!” As an experienced nutrition writer, she is a resource for various online, local and community publications.




Recipe developed and reprinted for use with permission by Lauren O’Connor, M.S., RD.

Winking smile Want a healthy alternative to fried rice? Well, here’s a salad I came up with that tastes just as good, has no saturated fat, no cholesterol, and  a lot less sodium. And, remember, quinoa is a great source of protein!


  • 1 cup red quinoa
  • 2 cups water
  • 1 Tablespoon extra virgin olive oil
  • 1/2 cup sweet onion chopped (can use green or red onions)
  • 1/2 cup chopped walnuts
  • 1 Tablespoon Smart Beat Super Light spread
  • 2 Tablespoons light seasoned rice vinegar
  • 1/2 cup mixed tropical dried fruit (or chose raisins, dried strawberries, dried blueberries)


  1. Wash and cook quinoa according to package instructions (1 cup quinoa to 2 cups water).
  2. In a pan sauté onions with a Tablespoon of Extra Virgin Olive Oil (EVOO) until soft (you can add the walnuts at this point for a toasty crunch).
  3. When quinoa is done, add a Tablespoon of the Smart Balance spread for a buttery taste.
  4. Then mix in the sautéed onions and walnuts, dried fruit, and seasoned rice vinegar. Makes about seven  1/2  cup servings.

Nutrition (per 60g serving): Cal 220, Fat 10g, Chol 0, Sodium 125mg, Carb 23 g, Dietary Fiber 3g, Sugars 10g, Protein 5g


Visit Lauren and her blog:

Thank you for reading and visiting with us today,



  1. A very nice alternative to rice, thanks for the recipe.
    And very nice Play it Forward - good for you!

  2. Thanks for this nice recipe i like it so much keep posting and updating the blog on regular basis.

    i like this blog.

    Smith ALan