Warm Kale Salad

Here’s a colourful and flavour-packed offering from the American Institute for Cancer Research (AICR). Their mission includes translating the science into cancer-fighting healthy living recommendations. Nutritious and delicious eats are definitely part of this strategy.

Here they have paired:
Kale, a member of the brassica botanical family which is known as a group of defenders against cancer. Kale is rich in anti-cancer isothiocyanates and the pigments or carotenoids lutein and beta-carotene. These both offer a host of other health benefits including perks for protecting your vision.

• Beets contain compounds called anthocyanins and betalins, both of which act as antioxidants.

• Red quinoa provides protein and cancer-fighting fiber.

The AICR is the group that, together with the World Cancer Research Fund, has released a number of comprehensive reports which have evaluated all of the research on lifestyle and cancer risk. Here’s a link to the latest- the third expert report – Diet, Nutrition, Physical Activity, and Cancer: a Global Perspective.

Warm Kale Salad

4 fresh medium golden or red beets, trimmed, peeled, cut in bite-sized pieces
1/3 cup balsamic vinegar
2 tbsp canola oil, divided
Salt and freshly ground black pepper
1/2 cup red quinoa, rinsed and drained
1 1/4 cup low-sodium vegetable or chicken broth, divided, plus 1-3 tbsp if needed
2 garlic cloves, finely chopped
1/2 tsp smoked paprika
4 cups chopped fresh kale

Preheat oven to 400 degrees F.

Place beets in baking dish and drizzle with vinegar and 1 tablespoon oil. Season lightly with salt and pepper. Cover dish with foil. Cook 30 minutes. Remove foil and flip beets. Leave uncovered and roast until tender, about 15-20 minutes. Set aside. (If using canned beets, only roast 15 minutes.)

In small saucepan combine quinoa and 1 cup broth and bring to a boil. Reduce heat to simmer, cover and cook until most of liquid has evaporated, about 15 minutes. Remove from heat and set aside.

In large saucepan, heat remaining oil over medium heat. Sauté garlic and paprika until garlic just begins to turn golden yellow and is fragrant, about 30 seconds (don’t let garlic burn). Add ¼ cup broth and kale and sauté until tender-crisp, about 10 minutes.

Add broth in 1 tbsp increments to keep kale moist, if needed. Add quinoa and stir to combine. Season to taste with salt and pepper.

Transfer warm kale-quinoa salad to serving platter or plates. Arrange beets on top. Drizzle with cooking liquid from roasted beets and serve.

Makes 4 servings

Nutrition information per 1 1/2 cup serving:
• Calories: 240
• Protein: 7 grams
• Fat: 9 grams
• Saturated fat: 0.5 grams
• Carbohydrate: 34 grams
• Dietary fibre: 7 grams
• Sodium: 135 milligrams

Tags: , , , , , ,

Categories: Recipes, Whole Foods

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

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