An easy, quick and healthy side dish!
Kale is a member of the cruciferous vegetable family, which also includes broccoli, Brussels sprouts, arugula and collard greens. Kale is easy to grow and generally inexpensive. It’s one of the simplest crops for local farmers to grow, thriving in small plots of land and personal gardens.
Kale is highly nutritious, containing high levels of vitamins, minerals, and brain-boosting phytonutrients.
Quinoa is native to Bolivia and is a relative of Swiss chard, spinach and beets—bet you didn’t know that. What’s more, it’s comes in three varieties (whole grain white, red and black) and it’s a nutritional powerhouse. Just one cup contains 8g of protein, 5g of fiber, 15% DV iron, 30% DV magnesium, 19% DV folate and heart-healthy omega 3 fatty acids.
Quinoa is also a complete protein, which means it provides all nine essential amino acids necessary for good health, hence the name “essential.” Your body can’t produce these nutrients itself, so you have to get them frequently through food. Amino acids support strong muscles, keep our immune systems in tip-top shape and do lots of other stuff to keep our bodies healthy—thing is, not all plant-based proteins are created equal. Wheat, rice and most other grains are missing one or more essential amino acids, but quinoa is a one-stop shop.
Garlic Kale Quinoa Recipe
Need something quick to go with that main dish? This recipe will help you get dinner on the table in a flash. Complement your healthy supper with a tasty but good-for-you side dish.
- 2/3 cup water
- 1/3 cup Quinoa
- 1 Tbsp Olive Oil
- 1 cup chopped Kale
- 1 clove garlic, minced
- Salt and ground black pepper to taste
- ¼ tsp sesame oil
- 1 Tbsp water or as needed
- Bring 2/3 cup water and quinoa to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender and water has been absorbed, 15 to 20 minutes.
- Heat olive oil in a skillet over medium heat; sauté kale and garlic in the hot oil until kale is wilted, about 5 minutes. Season with salt and pepper.
- Stir quinoa into kale mixture and add sesame oil; cook until flavors blend, about 5 more minutes. Add 1 tablespoon water to mixture to keep from sticking.
Notes & Tips:
*To enhance the flavor of your dish, use Chicken Broth in place of water.
*You can also add chopped red onion during the last part of your cooking process.
Make it a goal to source locally grown organic produce, organic pastured eggs, raw dairy products, oils, and grass-fed meats as much as possible.