Kale and Quinoa Salad
|Prep time||10 minutes|
|Cook time||15 minutes|
|Total time||25 minutes|
|Website||All Recipes- Kale and Quinoa Salad|
- 2 cups water
- 1 cup quinoa
- 10 leaves kale
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- 1 large garlic clove (minced)
- 1 teaspoon fresh cracked black pepper
- 1/2 teaspoon ground sea salt
- 1 cup currants (or 1/4 cup of raisins)
- 3/4 cups crumbled feta cheese
- 1 cup pecans
|Bring water to a boil in a saucepan. Stir quinoa into the boiling water, reduce heat to medium-low, place cover on the saucepan, and cook until water absorbs into the quinoa, about 12 minutes. Remove saucepan from heat and let rest covered for 5 minutes. Remove cover and allow quinoa to cool completely.|
|Put kale in a large mixing bowl.|
|Whisk olive oil, lemon juice, Dijon mustard, garlic, pepper, and salt together in a bowl until oil emulsifies into the mixture; drizzle over kale. Add cooled quinoa, pecans, currants, and feta cheese to the dressed kale and toss to incorporate.|
Kale is powerful stuff. Packed with vitamins and minerals such as vitamin K, A, C, manganese and fiber. This leafy green is a must in your diet with its anticancer and anti-inflammatory properties, kale also helps you maintain a healthy cardiovascular system. Kale contains two powerful antioxidants making it good at fighting off free radicals. Kale aids phase 1 & 2 of the detox process. Be sure to include kale in your diet to help you feel and look great.
There is 1327% of the recommended daily allowance of vitamin K in one cup of kale. Vitamin K is important for the synthesis of osteocalcin, a protein that strengthens the composition of our bones. Vitamin K helps prevent cardiovascular disease and strokes by preventing calcium build-up in our tissue. Vitamin K also helps keep the nervous system stay healthy by maintaining the myelin sheath around our nerves.
Vitamin C, also known as L-ascorbic acid found in kale is an essential nutrient in our diet. Ascorbate acts as an antioxidant protecting against oxidative stress, which is involved in many diseases like Parkinson’s, Alzheimer’s, heart failure, schizophrenia, bipolar disorder and cognitive fatigue syndrome. Vitamin C is also useful for lowering serum uric acid levels, lowering risk of gout and kidney stones. Having higher levels of ascorbic acid in the system seems to significantly lower the risk of having a stroke. Vitamin C also helps in the repair and maintenance of cartilage, bones and teeth.
Vitamin A, also known as retinol found in kale i essential for many different processes in the body. Vitamin A vital for immunity helping keep the mucous membrane healthy that is found in the entry points of the body. It’s also essential for white blood cells that help fight infections in the body. Vitamin A is also essential for healthy eyes, helping the eye distinguish between light and dark. Vitamin A is believed to fight against cataracts, macular degeneration, glaucoma and other age-related ocular diseases. Vitamin A is important for healthy bones and teeth, helping form the hard layer to protect them. Vitamin A also helps replace old worn out tissue with new tissue. Vitamin A is also good for the skin, reproductive system and has powerful anti cancer properties.
Manganese is present in Kale, which is beneficial to health in many ways, such as blood sugar regulation and calcium absorption. Containing lots of polyphenolic compounds such as ellagic acid, tannins, ellagitannins, quercetin, gallic acid, anthocyanins and cyanidin. Source: Kale Benefits
Often referred to as the supergrain, quinoa (KEEN-wah) is high in fiber and high-quality protein. In fact, it contains more protein than any other grain while also packing in iron and potassium. One half cup of quinoa has 14 grams of protein and 6 grams of fiber. This superfood is classified as a whole grain and is naturally gluten-free. Quinoa is a tiny grain that cooks up like rice and has a mild, nutty flavor and a light, fluffy texture similar to couscous. You can find it next to other grains in health-food stores and your supermarket. source: Quinoa Benefits