Kale Quinoa Cherry Salad

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  • A descendent of the wild cabbage and a cruciferous vegetable
  • Eat 1 ½ cups of cruciferous vegetables 2-3 times a week to receive their fantastic health benefits
  • Several varieties of kale: curly kale, ornamental kale, and dinosaur (Lacinato or Tuscan) kale.  All differ in taste, texture, and appearance  

Nutrient profile:

  • Vitamin A
  • Vitamin C
  • Vitamin K
  • Copper
  • Manganese
  • Vitamin B6
  • Dietary fiber
  • Calcium
  • Potassium
  • Vitamin E
  • Vitamin B2
  • Iron
  • Magnesium
  • Vitamin B1
  • Omega-3 fatty acids
  • Phosphorus
  • Protein
  • Folate
  • Niacin

Health Benefits:

  • Antioxidant and anti-inflammatory benefits
  • Cancer-preventive benefits
  • Cardiovascular Support (due to the fiber; note if you juice kale you will lose the fiber offering)
  • Detoxification System

Selection and Storage:

  • Look firm, deeply colored leaves that look fresh, unwilted and free of any signs of browning and small holes  
  • Choose smaller-sized leaves since these will be tenderer and have a milder flavor
  • Should be displayed in a cool environment since warm temperatures will cause wilting and negatively affect flavor
  • Store in refrigerator where it will keep for 5 days.  Place in a plastic storage bag removing as much air from the bag as possible.  Do not wash before storing as exposure to water will encourage spoilage

Concerns about kale:

  • Individuals wanting to avoid pesticide-associated health risks may want to consume organically grown kale
  • Kale contains oxalates; when these become too concentrated in body fluids, they can cause problems in individuals with existing kidney and gallbladder problems
  • People with thyroid dysfunction should be mindful. Kale may cause swelling of the thyroid gland.  Consumption of these vegetables should be reduced but not eliminated in individuals with thyroid dysfunction.  If you have normal thyroid function and consume adequate amounts of iodine, this vegetable will have no effect on your thyroid and may be eaten liberally.

Here’s a delicious recipe for you!

Cayenne Spiced Salmon is an awesome pairing with this salad!!

Cayenne Spiced Salmon is an awesome pairing with this salad!!

  • 4 cups of kale, chopped or torn into small pieces
  • 2 cups cooked rainbow quinoa
  • 1 tablespoon olive oil
  • 1.5 teaspoons red wine vinegar
  • ½ cup of cherries diced
  • ½ cup of walnuts diced
  • ¼ cup of goat cheese (more if you would like)
  • Salt
  • Pepper

While the quinoa is still very warm, add all of the ingredients into a bowl and toss.  The warmth of the quinoa should soften the kale leaves. Enjoy!

I truly hope you enjoy this recipe and that it helps you live a healthier life.  I would absolutely love to hear from you, so please leave a comment below and let me know what you think.  If you enjoyed this post, share it with your friends and family!

Lots of love,

Judith

This year we have launched an exciting collaboration with Soul Food Salon.  Each week, we feature a delicious, seasonal, and nutritious ingredient.  We not only tell you a bit about it and all of the nutrition it represents, but also we provide you with a recipe so you can cook it at home.  Please share pictures of your meals on Instagram using the hashtag #SoulFoodSalon.  We can’t wait to learn and cook with you!