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?
Warm kale, quinoa
and feta salad
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
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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
Wash quinoa under running water and drain.
Combine in a pot with water, cover and bring to
the boil, then cook over a low heat for 10 minutes.
Remove from the heat and rest for a further 10
minutes. Sauté leek in a large pan with the olive oil
until softened. Add shredded kale and cook until
softened. Add cooked quinoa and the juice from
the lemon, then fold through. Add baby spinach,
parsley, spring onion and a little salt and pepper.
Serve in the pan topped with feta and enjoy.
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.
Teresa Cutter, aka The Healthy Chef, is one of Australia’s leading authorities on healthy cooking
and the author of the Purely Delicious recipe book. A chef, nutritionist and fitness professional, she
combines her knowledge of food, diet and exercise to develop delicious recipes that maximise health
and wellbeing. thehealthychef.com
NETWORK WINTER 2016