Eat well

Live well

Welcome to my recipe page!  These are some of my favorite salad recipes and I love sharing them because they are easy to make, healthy, and delicious.  I hope you enjoy :-)

This is my favorite salad because it's so yummy and has a satisfying crunchy texture but also it's so easy to make.  Each ingredient has many health benefits and when eaten together, they create the perfect blend of protein, healthy carbs, and fats.  Quinoa is high in protein and you can adjust the amount that you add to this salad.  Kale is high in essential vitamins and minerals.  It helps reduce the risk of heart disease, helps to lower cholesterol, fights cancer, and prevents constipation.  Berries are high in antioxidants, are anti-inflammatory, and helps to reduce symptoms of arthritis. I like to mix up the type of berries - raspberries, blackberries, or even blueberries.   Lastly, almonds help control blood sugar levels and are a good source of your healthy fats.

 

Serves: 4

Prep Time: 10 min

Cook Time: 15 min

Ingredients:

4 cups kale

1 cup cooked quinoa

1/2 cup berries

1/4 cup sliced or chopped almonds

1/4 cup olive oil

1/4 cup apple cider vinegar

2 tbsp. honey 

 

Instructions:
  1. Cook quinoa according to package instructions. For added flavor, I like to use low sodium chicken stock to cook the quinoa instead of water.   Set aside to cool while covered.

  2. Wash and dry kale then place into a bowl.  Massage 1 tbsp. olive oil into kale leaves, saturating each piece.  

  3. In a smaller bowl, mash a few berries with a fork.  Add remaining olive oil, apple cider vinegar, and honey then whisk until blended.  

  4. Add dressing and quinoa to kale and toss.  Add remaining berries and almonds to salad and enjoy:-)

 

 

Notes:

Kale is found in different varieties, some kinds are more tough and fibrous while others resemble baby spinach leaves.  You can use any type of kale in this recipe however the tougher the kale leaves, the more you need to massage with olive oil. The oil helps to break down the toughness and improves the flavor.  An added bonus is that massaging kale can be very therapeutic :-)

 

Calories: 305

Protein: 8g

Carbs: 29 g

Fat: 18g

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