Why is it that a $13 salad from a restaurant always tastes way better than when you make it at home? Ugh, it is frustrating! Lately, I have been determined to change that. If you follow me on social, you may have noticed shift in eating patterns. I have been trying hard to consume a more plant powered diet. Not any “one size fits all” diet, but intuitively eating what feels good. In the moment that’s plants: fruits, veggies, whole grains, nuts and seeds with a little bit of dairy and animal protein once a day, if at all!
I do feel there is room for everything. Including wine and ice cream, in moderation. My plant-based day may be oats for breakfast, a salad for lunch and a veggie burger for dinner. I do not always need to eat a salad, but I love them. So, I after reading an article from The Nutritious Life Blog and Sweetgreen’s Founder , I wanted to create a blog worthy, nutrient-dense salad using accessible ingredients and I think I made that happen!
TWF Benefits:
Baby Kale: Chock full of vitamins (micronutrients) : A single cup of kale offers almost double your Daily Value for vitamins A,K,C. Kale also contains micronutrients Manganese, Copper, Calcium, Potassium and Magnesium. Excellent source of antioxidants like vitamin C. Kale has bile acid sequestrates which inhibit blood cholesterol reabsorption and in turn helps lower cholesterol. Great source of vitamin K, which our bodies utilized for blood clotting. High in beta-keratin, which our bodies use to synthesize vitamin A. High in fiber, which adds no nutritional value, but aids in satiety and excreting waste from the digestive tract.
Walnuts: Rich in Omega-3 and Omega-6 fatty acids and high in antioxidants. 65% fat, and should be eaten in moderation. Walnuts are rich in vitamins and minerals including: copper, folic acid, phosphorus, vitamin B6, manganese, and vitamin E.
Grapes: Antioxidant rich, especially in the skin and seeds. The most popular antioxidant being resveratrol. Grapes also contain vitamin C, beta-carotene, quercetin, lutein, lycopene and ellagic acid, which are also powerful antioxidants.
Quinoa: High in protein and unlike many plants, quinoa carries all of the essential amino acids needed to synthesize tissue. It is also high in fiber as well as: magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants.
Red Onion: High in vitamins B, C and potassium. Onions have antibacterial properties and are a great source of fiber and probiotics.
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Salad Ingredients:
6 C Baby Kale
1/2 Sliced Red Onion
1/4 C Blue Cheese Crumbles
1/2 C Cooked Quinoa
1/4 C Chopped Walnuts (you can toast them if you like for a deeper flavor)
1/2 C Sliced Red Grapes
Dressing Ingredients:
1/4 C Extra Virgin olive Oil
2 Tbsp. Low Sugar Apricot Preserves or 6 dried apricots
2 Tbsp White Balsamic Vinegar or to taste
1/4 tsp. Salt and black pepper to taste
Blend olive oil, balsamic and apricot preserves. Salt and pepper to taste. (I did this in the Nutribullet, but feel free to whisk ingredients together).
Wash and dry greens add cooked quinoa and toss with dressing to your desired thickness. Combine the remaining ingredients: red onion, grapes, blue cheese and walnuts and toss. Add a little bit of extra dressing if needed, lots of fresh black pepper and save excess dressing in an airtight container.