In episode 4 of Eating by Heart, Colombe demonstrates how to make a tasty salad that is also great for your health. This recipe is very easy to make,
In the Eating by Heart series, chef Colombe Jacobsen will be your guide to making healthy food choices. She will demonstrate how to make heart healthy recipes that don’t involve extra sodium, sugar and fat.
In episode 4 of Eating by Heart, Colombe Jacobsen demonstrates how to make a tasty superfood salad that is great for your health. This recipe is very easy to make, as you only need quinoa, asparagus, kale, and roasted garlic.
First Colombe shows you a tip for how to make roasted garlic. Cut off the top of a head of garlic, then place the garlic on a sheet of aluminum foil, drizzle it with olive oil and wrap it up. Place in the oven for about 30 to 40 minutes for beautifully roasted garlic.
During this time you can also prepare your quinoa. Colombe advises buying pre-washed quinoa at the grocery store, since it will remove some of the bitterness from the quinoa and it saves you the time of washing it yourself. Combine quinoa with water and salt, bring to a boil then reduce to simmer and cook for about 15 minutes. When the water is absorbed, fluff the quinoa with a fork and keep it covered for 5 minutes.
While the garlic is roasting, you can prepare the green vegetables for your superfood salad. Asparagus is a super healthy vegetable that is loaded with fiber, folate and many different vitamins. To prepare asparagus, cut off the ends and slice the asparagus stalks into small rounds. Blanch the asparagus for a couple minutes in a pot with lightly salted boiling water. The sea salt will bring out the chlorophyll in the asparagus so it will be nice and green. Blanch the kale in the same water, then squeeze out the water to remove moisture. Rough chop the kale leaves. Kale is a superfood that is very high in calcium, and it is also a very versatile vegetable. You can eat kale raw in salads, though it will be a bit tougher in texture. Combine the blanched asparagus, kale and quinoa in a bowl.
To make the dressing, scoop out the roasted garlic cloves and mash them with a fork. Add lemon zest, olive oil, sea salt and freshly squeezed lemon juice. Dress the greens, and you’ve got a beautiful and delicious dish that’s packed with superfoods!
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So for this recipe, we're using quinoa,
asparagus, kale and roasted garlic.
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I'm Calom, and you're watching Eating by
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And today's recipe is quinoa with
asparagus, kale and roasted garlic.
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And I'm gonna show you a really fun tip
for roasting garlic.
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First I'm just gonna cut the top of the
garlic head, and
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I'm gonna take my aluminum foil.
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I'm gonna place it in the aluminum foil,
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and then I'm just gonna drizzle a tiny bit
of olive oil over top.
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So I'll wrap that up,
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and then I'll place it in the oven to
roast for about 30 to 40 minutes.
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Now, while our garlic's roasting
beautifully, I'm gonna go ahead and
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prepare my asparagus.
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So I just wanna cut this.
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First I'm gonna cut the ends off, and
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then I'm just gonna cut them into small
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Now asparagus is another really healthy
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It's loaded with fiber and folate and all
sorts of vitamins.
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I just want a little bit of sea salt in my
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and that really brings out the beautiful
green color of the asparagus.
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I'm gonna blanch those for two minutes.
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So now I'm gonna check on my quinoa.
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This, I simmered for about 15 minutes, and
now I just wanna go ahead and
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fluff it with a fork.
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And then I'll let it sit here and steam a
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A really good tip to remember is, when
your at the supermarket buying quinoa, try
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to get it prewashed, because that takes
out any of the bitterness from the quinoa.
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And it also saves you a step, so you don't
have to wash it before you cook it.
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Takes only 15 minutes, 20 minutes to cook.
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So now, I'm gonna check on my asparagus,
which is nice and green.
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See, the sea salt brings out the
chlorophyll in the asparagus.
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Nobody wants brown asparagus.
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All nicely blanched.
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Here's my pre-cooked kale, and I've
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And now I just want to show you how to
squeeze the water out.
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So you wanna get all the moisture out of
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What I love about kale is that it's really
high in calcium.
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All right, so there's my kale, and I'm
just gonna rough chop it.
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Kale is a really versatile green
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You can do a lot with it.
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You can eat it raw in salads, although my
personal preference is to cook it.
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Otherwise, it's a little more tough.
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But it also takes on the flavor of the
garlic dressing really nicely.
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And this is a real garlic lover's recipe
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So now it's all chopped, and
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I'm just gonna add it to my pre-cooked
vegetables over here.
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And now I'm gonna go ahead and start my
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I'll go ahead and just slide my spoon, or
my knife into the cloves.
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And they come out so nicely.
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So now I'm gonna go ahead and mash my
garlic just with a fork.
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Until it becomes like a puree and what I
love about this is that the garlic is so
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soft that you don't need a blender or
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anything for it you just go ahead and mash
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To that I'm gonna add my lemon zest and a
good amount of olive oil.
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Just add a little sea salt.
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Now I need my lemon juice.
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So if I hold the lemon up like this then
the seeds don't go into the bowl so
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My quinoa is looking beautiful over here.
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Look at these beautiful green vegetables.
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And then I'm ready to add my dressing.
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And that's all there is to it.
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And here we are with another one pot dish.
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I love it.
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So here's my final dish.
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Doesn't it look beautiful?
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All the green vegetables asparagus, kale.
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Now I get to try it.
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Delicious, I have to say.
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Quinoa has become one of my favorite
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You could take this dish and kinda revamp
it with any vegetables you have on hand.
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Thanks for watching Eating by Heart on
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Hope to see you again soon.
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