The Fitness Zone

HEALTHY RECIPE: Warm kale, quinoa and feta salad

Jul 27, 2022 | by Network

Who said salad was only for the summer? Rich in antioxidants and super food goodness, this yummy warm winter salad is quick to make for a weekday dinner and any leftovers make for a quick and easy lunch the next day. Recipe courtesy of Teresa Cutter, The Healthy Chef

This delicious meal is rich in super food goodness. High in antioxidants and restorative minerals to boost energy and vitality, it’s quick to make for a weekday dinner and any leftovers can be taken to work the next day for lunch. I love to vary the superfood greens that I use, based on what’s in season or what I have lying around in the fridge. Kale, leek and spinach marry perfectly in this meal, and I also love using other greens such as asparagus or broccoli.

What’s great about it?

Kale is part of the cabbage family and this wonderful vegetable is a good source of all three antioxidants: beta-carotene and vitamins C and E. It is also rich in naturally occurring glucosinolates, which help in the fight against cancer. Leeks are part of the veggie family called allium vegetables, the same as garlic and onions. They contain the flavonoid kaempferol that can help protect the body from oxidative stress. Quinoa is high in protein and contains all the essential amino acids needed for growth and repair. Including quality protein sources into your meals every day supports fat loss and a healthy metabolism. Remember, for fat loss it is recommended you get around 120g of protein per day to aid satiety and support lean muscle.

Serves 4

Ingredients

1 cup quinoa
1½ cups water
1 medium sized leek (trimmed, halved, washed and sliced)
2 tablespoons olive oil
1 bunch flat leaf kale (cavolo nero) washed, trimmed and finely sliced
2 handfuls baby spinach leaves
¼ cup parsley chopped
3 spring onions, sliced
½ lemon
100g Persian feta, goats cheese or labna
Sea salt and pepper to taste

Method

  1. Wash quinoa under running water and drain.
  2. Combine in a pot with water, cover and bring to the boil, then cook over a low heat for 10 minutes.
  3. Remove from the heat and rest for a further 10 minutes.
  4. Sauté leek in a large pan with the olive oil until softened.
  5. Add shredded kale and cook until softened.
  6. Add cooked quinoa and the juice from the lemon, then fold through.
  7. Add baby spinach, parsley, spring onion and a little salt and pepper.
  8. Serve in the pan topped with feta and enjoy.

Notes & inspiration: If you prefer, use avocado in place of feta. To reduce cooking time on a weeknight, cook the quinoa beforehand and store in the fridge.

Recipe from the Healthy Chef App. Visit the Apple Store to download and start a free 7-day trial.


Teresa Cutter

Founder of The Healthy Chef, Teresa is an award-winning and classically-trained chef, author, nutritionist and fitness professional. You can find more recipes, tips and products on her NEW Healthy Chef App, website, cookbooks, eBooks, Facebook and Instagram. thehealthychef.com / facebook.com/healthychefteresacutter / instagram.com/teresacutter_healthychef

Network
Network is an education subscription service that offers a broad range of upskilling courses for fitness and wellness professionals. Established in 1987, Network has played a pivotal role in the continual evolution of the fitness industry.

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