Quinoa and Kale Salad with Cherries

There is nothing in your life you don’t have enough time for. It’s much more likely there are too many things in your life you don’t have the discipline to make time for.

Nutrition at a glance

-Quinoa is a bonafide superfood. Unlike many grains (quinoa is a seed, not a grain), it is a complete source of protein – containing all 9 essential amino acids. Qunioa contains good amounts of healthy monounsaturated fats, as well as certain antioxidant phytonutrients (for example quercetin, the antioxidant FRS has built its entire being upon).

-Quinoa has a rich and varied micronutrient profile, containing appreciable amounts of b vitamins like thiamin and folate, as well as minerals like iron, copper, magnesium, and phosphorous.

-Cherries are a nutrient-rich fruit. They have long been known to have antioxidant and anti-inflammatory effects within the body, and are rich in vitamin C.

-Kale needs no introduction, everyone knows how awesome it is.

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I rarely strive to make “superfood” salads or dishes, but sometimes it just happens. My approach is that I figure if I eat a lot and varied types of fruits, vegetables, seeds and nuts, I’ll work in enough nutrient-rich fruits and vegetables so as to avoid feeling any obligation to making specific “superfood” dishes. Hinging your nutrient intake on specific dishes is an impractical way to cook and very much in line with our general desire to find the health “sliver bullet.” Not gonna happen.

One of the goals of Rooted is to encourage anyone to take steps to living more healthy and active by eating well, unplugging, and getting outside. I prioritize making the time to cook myself quality meals for a number of reasons. First is because I enjoy the process of combining new and different ingredients into flavor combinations I’ve never experienced before; and second is because I know that taking the time to make healthy meals is important for my well-being, both physical and mental.

We are so distracted and “busy” in our day to day lives that we often neglect doing the things that are right for our bodies, and one of the easiest to let go by the way side is cooking. Once you’re out of the habit of cooking healthy meals, “finding” the time can be difficult. But the effects of not taking the time to prepare yourself thoughtful food go beyond just omitting various healthy nutrients and compounds from your diet. Skipping cooking yourself or your family healthy meals is another opportunity lost to slow down, check in, and do some thinking (something we find less and less time to do these days between updating our Facebook page and watching Dancing with the Stars). There is nothing in your life you don’t have enough time for. It’s much more likely there are a lot of things in your life you don’t have the discipline to make time for. If you recognize the importance of feeding your body what it needs, you will make the time for it. And in the process, hopefully you’ll enjoy setting aside some time each day to think, relax and enjoy, and will feel secure knowing you are doing something that is good for you.

By cooking food for yourself on a regular basis, you will inevitably eat your fair share of superfoods. In the mean time, this salad is a pretty good way to start.

Ingredients

-3/4 cup red quinoa, rinsed

-1 bunch kale, chopped

-1 clove garlic, minced

-1 cup cherry tomatoes, halved and quartered

-1/4 cup pepitas, toasted and coarsely chopped

-8 to 10 cherries, pitted and coarsely chopped

-1/2 cup fresh feta cheese, crumbled

-2 T orange juice

-1 T olive oil

-salt and pepper

Total time: 20 minutes

Serves 4-5

To start, cook the quinoa according to package. Once cooked, allow to cool slightly. Combine with chopped kale, minced garlic, toasted pepitas, cherry tomatoes, cherries, and feta cheese. Stir to mix. Top with orange juice and olive oil, then season with salt and pepper.

Enjoy.