Try this EASY superfoods salad recipe of kale, quinoa, and blueberries!
Kale has calcium, iron, vitamins A, B6, C and K, and antioxidants. The Mayo Clinic considers kale a superfood that supports the immune system, regulates blood pressure, and potentially reduces the risk of cancer. Plus, 1 cup of kale has only 20 calories.
Kale is also a great source of fiber. But all that fiber means that you need to give your digestive system a little help if you are eating kale raw. Salt and massage helps to break down the fibrousness.
Quinoa is a gluten free ancient grain. Like kale it is low in calories and a good source of fiber, B6, and iron. It is also packed with protein, vitamins B1 and B2, plus a host of minerals like folate and magnesium. Quinoa is one of the few plant-based foods that have all 9 essential amino acids. According to the Cleveland Clinic quinoa has been shown lower the risk of diabetes in people with pre diabetes.
When you are ready to assemble your salad, make a light dressing - 2T EVOO, 2T white wine vinegar, and 1T maple syrup. Add the quinoa to the kale. I use about half of the quinoa. I’ll show you want to do with the other half in a sec. Add fresh fruit. Toss gently. Plate and top with pumpkin seeds.
So for the rest of the quinoa, I usually combine it with roasted veggies such as broccoli, carrots, or cauliflower. I have also used quinoa in a chili like concoction. Here I added beans, a can of Rotel tomatoes with chilis, and shredded spinach. I would have added sweet peppers and black beans but I didn’t have any on hand. The whole mess is spooned over cheesy vegan polenta and topped with plant-based sour cream.
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