Massaged Kale and Quinoa Salad

It’s been a while since my last post. Sorry for the delay! i just started a new job and have been busy adjusting to the new schedule. One thing that I’ve been making a point to do, is to pack my lunch almost every day. This helps me save money, but also ensures that I’m getting healthy food with good quality ingredients. I tend to keep my lunches light to avoid the afternoon slump. This Kale Quinoa salad can be quite filling though! Feel free to add proteins, like chick peas, or boiled egg for a more filling meal. I just tossed this with a simple lemon vinaigrette, but tastes great with balsamic too!


Health Stuff

Kale: Kale is one of the healthiest greens out there. Packed with fiber, vitamins, minerals and antioxidants. It’s actually not a lettuce, it’s a cruciferous vegetable. The nutrients in Kale have been shown to help reduce the risk of some cancers, and have strong detoxifying properties.

Red Quinoa: Quinoa has become incredibly popular recently for its nutrient richness and protein content. Red quinoa is not so different from white quinoa. The only difference is that it has a slight bite to it. It is cooked in exactly the same way. 1 cup of quinoa to 2 cups of water.


You will need

  • Kale- 1/2 a bunch
  • Red Pepper (1/2 chopped)
  • Orange pepper (1/2 chopped)
  • craisins (a handful)
  • Slivered Almond (a handful or 2)
  • Red Quinoa (1/2 cup cooked)
  • Avocado
  • Lemon juice
  • Olive oil
  • Salt n’ peppa


Massaging Kale

The first step in this recipe is to massage the kale. To do this, wash the kale thoroughly, and remove the central vein. This has a very rough texture that will be difficult to chew. Chop the kale and add to a mixing bowl Add 2 tbsp lemon juice and 1 tbsp olive oil and start massaging the kale. Use your hands to squeeze the kale between your palms. This softens the texture of the kale and releases natural juices. It makes the raw kale a lot easier to eat!

Once the Kale is nicely massaged:

  1. Add 1/2 cup cooked red quinoa
  2. Add a handful of slivered almonds
  3. Add 1/4 red pepper and 1/4 orange pepper, chopped (or 1/2 of either)
  4. Add a handful of craisins
  5. Season with salt and pepper
  6. Top off with some ripe avocado, and serve!



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