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A bowl of perfect – Kale, Corn & Quinoa salad

I remember watching an episode of Masterchef in 2013 when the idea for this recipe came to me.

Taking into account the joy and texture of corn, with delicious salty, nutty and soft elements all thrown in for good measure.

There is no surprise to know that green leafy vegetables are good for us, we have been hearing this for years. Kale however, despite its long list of pros, gets a bad wrap, especially when eaten raw.

I think I know why.

Better still, I think this recipe will go a long way to changing that for you.

So what is the deal with kale then?

Yes it is featured in supermodel’s green smoothies, trendy cafe menus and organic farmer’s markets shopping lists and rightly so…  It is pretty freaking special!

A simple Google search returns over 19 million results. People are clearly crazy for kale!

 It is called the “the queen of greens” and “a nutritional powerhouse.”

A snapshot of this leafy green is fairly impressive:

  • It is packed full of nutrients & vitamins – iron (contains more per calorie than beef), folate, magnesium, fibre (digestion), calcium (contains more per calorie than milk), Vitamin A (good for our vision), C (immune system and metabolism boosting) & K (cancer fighting properties)
  • An anti-inflammatory food which assists the fight against arthritis, asthma and autoimmune diseases (perhaps this is why I love it!)
  • Can lower cholesterol levels
  • Has a detoxifying effect on the body

Plus it is cheap and easy to prepare… need I go on?

Even if you are a sceptic, please give this a try and let me know if you feel any differently towards kale.

Kale, Corn & Quinoa salad 

Gluten-free & Vegan

SERVES 1 - this recipe stores well so you could make enough for leftovers!

You will need:

  • 3 large kale leaves, washed
  • 1 cup quinoa, cooked
  • 1/2 cup corn kernels, (1 corn cob) cooked
  • 2 teaspoons lemon juice
  • 1 teaspoon extra virgin olive oil (EVOO)
  • Good pinch of rock salt

What to do:

Quinoa

Cooking ratio is 1:2

Rinse quinoa and bring required amount to the boil

Lower and simmer for roughly 15 minutes, until the water has evaporated

Leave for 5 minutes and fluff with a fork

Set aside to cool

Corn

Peel and clean 1 corn cob

Cut cob in half for easier handling

Bring water to the boil in a medium saucepan

Once boiling add the corn

In a few minutes the corn will be ready; kernels will be soft when pricked and a vibrant shade of yellow

Drain and rinse

Hold the cob so that the flat part is face down on your chopping board, then slice downward and keep turning until all kernels are removed

Set aside to cool

Kale

Take washed kale leaves and remove the stems

Either whizz in a food processor or very finely chop

Add lemon juice, salt and oil to the kale and massage well

Once leaves soften and wilt, set aside

kale

Assembling the salad

Combine cooked quinoa, corn kernels and kale to serve

Season and add a further drizzle of oil if required

Add grilled chicken for another protein hit if you like

xxx Nadia
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2 Comments Post a comment
  1. Reblogged this on Mild Fun With Miss Muffins and commented:
    Sweet corn! It is experiencing that last summer blast in the USA, and starting to come through in Aus. With moderate amounts of Oligos – GOS and high levels of the Polyol sorbitol, a full cob will set you back if you malabsorb or react badly to these FODMAPs. That being said, we all know IBS is all about serving size! One HALF cob (43g of kernels) should be tolerated by most individuals. And this simple salad is light, fresh, warming and goes brilliantly with chicken breast rubbed with lemon zest, cumin and a little salt, fried in a olive oil.

    September 11, 2014

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