A Kale, Quinoa, and Blueberry Superfood Salad

Adapted from Urban Picnic and Epicurious

INGREDIENTS

For salad
1 cup quinoa (I used Alter Eco Royal Black Quinoa)
1 bunch dino kale, washed and chopped (about 2 cups)
1 medium carrot, grated
1/2 cup sliced almonds
1 cup grape or cherry tomatoes, halved
1 cup blueberries, washed
Toasted seaweed, such as nori, sliced thinly (I used 5 sheets of Annie Chun’s Sesame Seaweed Snacks)

For dressing
1/4 cup extra-virgin olive oil
1/8 cup balsamic vinegar
1 tablespoon low-sodium soy sauce
1 clove garlic, chopped
1 tablespoon honey or brown sugar
1 tablespoon peeled and minced ginger
1/2 teaspoon toasted sesame oil
1 tablespoon water

DIRECTIONS

  1. Prepare quinoa according to package instructions. Set aside to cool.
  2. Meanwhile, make the dressing by combining all ingredients into a blender and processing until smooth. Pour into a small jar with lid and set aside.
  3. Combine 1 tablespoon of dressing with the sliced kale in a large bowl, mix to coat leaves evenly, and set aside.
  4. When quinoa is cool, add to kale along with blueberries, almonds, carrot, and tomatoes. Mix to combine, adding more dressing if desired. Top with sliced noriand serve. Save any remaining dressing for later. Makes three servings of salad and approximately 10 tablespoons of dressing.

Salad without dressing


Salad dressing (per tablespoon)



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Quinoa Egg Bake With Thyme and Garlic

 

For the ultimate morning starter, this recipe combines two superproteins: quinoa and eggs. The quinoa serves as a crust while providing 12 grams of complete protein per half-cup, while each egg offers seven grams of protein You’ll even get your iron and calcium from the spinach and milk in this tasty recipe. Make this quinoa egg bake on a Sunday, and you’ll have breakfast (at under 250 calories per square) for the whole workweek.

 

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If you’re cooking this recipe as part of the Get Fit 2015 meal plan, serve with half a grapefruit or one cup cut fresh fruit with one-quarter cup Greek yogurt.

 

INGREDIENTS

1 teaspoon butter or butter substitute
1/2 cup uncooked quinoa
8 eggs
1 1/4 cup nonfat milk
1 tablespoon garlic, chopped
1 teaspoon thyme, chopped
1/2 teaspoon salt
1/2 teaspoon pepper
2 cups packed baby spinach, roughly chopped
1 cup finely shredded romano or parmesan cheese

DIRECTIONS

  1. Preheat oven to 350°F. Grease an 8-by-8-inch glass or metal baking dish with butter; set aside.
  2. Put quinoa into a fine-mesh strainer and rinse under cold running water until water runs clear; drain well.
  3. In a large bowl, whisk together eggs, milk, garlic, thyme, salt, pepper, and quinoa. Stir in spinach, then pour mixture into prepared dish.
  4. Cover tightly with foil then jiggle dish gently from side to side so that quinoa settles on the bottom in an even layer. Bake until just set, about 45 minutes.
  5. Remove foil and sprinkle top evenly with cheese. Return to oven and bake, uncovered, until golden brown and crisp, 10 to 15 minutes more.
  6. Set aside to let cool briefly, then slice and serve.

Source: Calorie Count