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13 April 2017 0 Nutrition
HEALTHY EASTER SUPER SALAD

We love making salads that can be a whole meal and this one is the bomb!

This recipe includes raw kale, which gets stirred through the hot quinoa before serving. The warmth helps to ‘cook’ the kale a little, making it more easily digested.

The secret ingredient here that gives added zing! are pomegranate seeds. Half of a whole pomegranate is enough to add something seriously special. This recipe includes Danish fetta to the top of this salad, but you can leave this off for a vegan meal option.

Here’s a quick rundown of the main ingredients:

Kale - one cup contains:

• Nearly 3 grams of protein

• 2.5 grams of fiber (which helps manage blood sugar and makes you feel full)

• Vitamins A, C, and K

• Folate, a B vitamin that’s key for brain development

• Alpha-linolenic acid, an omega-3 fatty acid. (While kale has far less omega-3 than fish, it is another way to get some of this healthy fat into your diet.

• Lutein and zeaxanthin, nutrients that give kale its deep, dark green colouring and protect against macular degeneration and cataracts

• Minerals, including: phosphorus, potassium, calcium, and zinc

Pomegranate – 

• the most powerful anti-oxidant of all fruits

• Potent anti-cancer and immune supporting effects

• Inhibits abnormal platelet aggregation that could cause heart attacks, strokes and embolic disease

• Lowers cholesterol and other cardiac risk factors

• Lowers blood pressure

• Shown to promote reversal of atherosclerotic plaque in human studies

• May have benefits to relieve or protect against depression and osteoporosis

• Many studies show that the pomegranate is one of the most powerful, nutrient dense foods for overall good health. These clinical findings clearly show a correlation between pomegranate compounds and their positive effect on both human and animal cardiovascular, nervous, and skeletal health. This is one fruit that you can’t afford to exclude from your diet!

Quinoa 

Quinoa is high in anti-inflammatory phytonutrients, which make it potentially beneficial for human health in the prevention and treatment of disease. Quinoa contains small amounts of the heart healthy omega-3 fatty acids and, in comparison to common cereal grasses has a higher content of monounsaturated fat. As a complete protein, quinoa contains all nine essential amino acids – including the elusive lysine and isoleucine acids, which most other grains lack. Naturally high in dietary fibre, quinoa is a slowly digested carbohydrate, making it a good low-GI option.

Super Salad

Ingredients

• 2 cups black or red quinoa cooked to packet directions

• 1/4 cup sultanas

• seeds from half a pomegranate

• 1 cup finely chopped kale

• 1/2 bunch parsley, roughly chopped

• 1 medium carrot, peeled and grated

• 1/4 brown onion, very finely chopped

• chopped walnuts and diced Danish fetta cheese to serve (cheese optional)

Dressing

• 2 tsp wholegrain mustard

• 2 tbs olive oil

• pinch of sea salt

• 3 tsp white wine vinegar

Method

1. Shake dressing ingredients in a jar with a lid.

2. Toss all salad ingredients together and pour dressing over the top.

3. Enjoy! 

 

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