Kale and quinoa seem to be trending topics in my email inbox these days.
Quite a few people have been in touch recently to say that they’ve been reading about the health benefits of these super-foods, but they aren’t quite sure what to do with them, let alone how to get more of them into their diet.
We eat a lot of quinoa and kale at our house. They’re tasty and good for you.
Just about anywhere I once used rice, I now use quinoa. This nutty-tasting whole grain is high in fibre, protein and a whole bunch of good-for-you things known to protect your heart and digestive tract. It also helps your body fight off cancer.
Kale is a leafy green in the same cruciferous vegetable family as broccoli and cabbage. It is getting a lot of press lately because it is so rich in nutrients. Nutrition experts assert that one serving of the stuff packs quadruple your body’s daily requirement of Vitamin K, triple the daily amount of required Vitamin A and almost a day’s worth of immune-system boosting Vitamin C.
No wonder people want to eat more of these two things.
Here’s a tasty little winter salad that we eat often. It’s so easy to throw together that I can just about do it in my sleep.
Unlike a lot of other green salads, this one stands up well to being kept in the fridge for a day or two, even three. So when I know I am going to have a busy week at work, I make a double batch and pack it into little stackable containers. Voila! Quick, healthy meals are all divvied up and ready to be tucked into a lunch bag and taken to work or served alongside a nice piece of grilled salmon or chicken for a light and easy weeknight supper.
KALE AND QUINOA WINTER SALAD
125 ml (½ cup) quinoa cooked in 175 ml
(¾ cup) water (See note on preparation in recipe instructions.)
225 g (1/2 lb) kale, well-washed, ribs trimmed, and cut crosswise into thin strips; about 2 litres (8 cups)
30 ml (2 tbsp) freshly squeezed lemon juice
45 ml (3 tbsp) olive oil
5 ml (1 tsp) Dijon mustard
1 fat clove garlic, crushed and finely minced
Pinch kosher salt
Freshly ground pepper
125 ml (½ cup) dried cranberries
50 ml (1/4 cup) freshly grated or shaved Parmesan cheese
50 ml (1/4 cup) nuts — pistachios, slivered almonds or pine nuts, lightly toasted in a dry skillet over medium heat
In small saucepan over high heat add quinoa, cold water and generous pinch of salt. Cover, bring to a rapid boil, then turn off heat and allow quinoa to steam until the water has been absorbed. This should take about 15 minutes. Fluff with a fork. Quinoa should be tender but still al dente (firm to the tooth.) Set aside to cool. (This can be done a day ahead and refrigerated in a well-covered container.)
While quinoa is cooling, wash and pat dry kale, then trim and chop. Place in large bowl. Toss chopped kale with cooled, cooked quinoa.
Next, pour lemon juice, oil, mustard, garlic and salt and pepper in a small jar with a tightly fitting lid. Shake well until dressing is well mixed and oil and lemon juice have emulsified.
Pour over kale and quinoa, toss gently. Scatter in dried cranberries, toasted nuts and Parmesan cheese and toss again. Serve.
Variation: For a Greek variation, omit dried cranberries and add a generous handful of halved grape tomatoes, half a diced cucumber and a small amount of black olives and crumbled feta.
Nadine Fownes is an editor with The Chronicle Herald and a freelance food writer and photographer. Follow her on Twitter @lobstahchowdah or be friends on Facebook: Nadine Fownes-Comfort Food.
