Whether you’re vegetarian, lactose intolerant, gluten-free, or a meat-lover at heart, we think you’ll agree that this avocado, kale, and quinoa salad from Cookspiration is deliciously packed with all of the nutrients you need to help you power through your day. You might be surprised to learn that one serving contains 14 per cent of your daily […]
Whether you’re vegetarian, lactose intolerant, gluten-free, or a meat-lover at heart, we think you’ll agree that this avocado, kale, and quinoa salad from Cookspiration is deliciously packed with all of the nutrients you need to help you power through your day.
You might be surprised to learn that one serving contains 14 per cent of your daily needs for calcium despite its obvious lack of milk. While milk is considered to be the best source of calcium because it also contains vitamin D, kale packs quite a punch of calcium as well, making it perfect for those who are lactose intolerant or need to step up their daily calcium intake. This recipe calls for three cups of kale, which is equivalent to 570 mg of calcium. Our Elizz Registered Dietitian shares facts and tips about calcium and osteoporosis in Maintaining bone health – family caregiver tips.
Here’s what you need to create this salad:
1 cup uncooked quinoa
3 cups kale
2 cobs of corn – boiled and/or grilled to your preference
1 can of black beans
¼ cup extra virgin olive oil
2 Tbsp balsamic vinegar
Zest of 1 lemon
1 Tbsp fresh lemon juice (or to taste)
1 Tbsp Dijon mustard
Salt and pepper to taste
Cook quinoa per package directions and add salt if desired. When quinoa is cooked, keep the pan covered and let it stand for five minutes or until the remaining water is absorbed. Use a fork to gently fluff the quinoa and set aside to cool completely.
In a bowl, combine the ingredients to make the dressing and whisk. Set aside.
Using a sharp knife, carefully trim the corn kernels from the cob and set aside. Drain the black beans in a sieve or colander and rinse under running water.
Dice the avocados and combine with corn, kale, cooked quinoa, and black beans. Combine all ingredients and toss ingredients together with desired amount of dressing.
Add optional garnish of cilantro and lime wedges and serve chilled or room temperature. Enjoy!
This recipe serves four.
At Elizz, we provide caregiver support for you and home care services for those who depend on you. Elizz is a Canadian company powered by Saint Elizabeth, a national not-for-profit health care organization that has been caring for Canadians since 1908.