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Superfood Salad

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!

 

Ingredients
  • 1 cup quinoa
  • 1 bunch greens (kale or broccoli rabe, stems removed)
  • 1 teaspoon extra virgin olive oil (to coat garlic)
  • 2 teaspoons lemon zest
  • ½ teaspoon sea salt
  • 2 cups water
  • 1 bunch asparagus sliced into ¼ inch pieces
  • 1 bulb garlic, trimmed and roasted
  • ¼ cup extra virgin olive oil
  • Juice of one lemon
  • Sea salt and pepper to taste
Method
Preheat the oven to 400 degrees Fahrenheit. Cut ¼ inch of the top of the garlic bulb, exposing the individual cloves of garlic. Then place the garlic head on a piece of foil (large enough to fully cover bulb). Drizzle 1 teaspoon of oil over head and rub to make sure it is well coated. Wrap in foil and bake for 30-45 minutes or until cloves feel soft when pressed. Blanch the greens by submerging in a pot of boiling salted water for 60 seconds. Then blanch the asparagus in the same water for about 30 seconds. Drain and let cool. Squeeze out all the water and rough chop into smaller pieces. Combine quinoa, ¼ teaspoon salt and water in medium pot. Cover and bring to a boil on high; reduce to simmer (still covered) and cook until water is absorbed (about 15 minutes). Fluff with a fork and keep covered for 5 minutes. When the garlic is roasted and soft, allow to cool. Then squeeze the roasted cloves out of their skins into a small bowl. Combine with remaining oil, lemon zest, lemon juice and salt and mix thoroughly with fork. Lightly toss with quinoa and veggies in the pot. Adjust seasoning and enjoy warm or at room temperature. Serves 4
Duration: 04:04 Last Updated On: 2015-09-11

Difficulty: Easy

Nutrition Information

Recipe Serves 4
Nutrition Information Based on a Single Serving
Amount Per Serving% Daily Value*
Calories
323
16.15% Complete
16%
Fat
17g
26.1538461538% Complete
26%
Cholesterol
0mg
0.0% Complete
0%
Sodium
320mg
13.9130434783% Complete
14%
Carbohydrates
35g
27.1317829457% Complete
27%
Fiber
6g
24.0% Complete
24%
Sugar
3g
6.0% Complete
6%
Protein
9g
17.6470588235% Complete
18%
*Percent Daily Value are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Dietary Needs

Lower Sodium
Lower Sodium
Vegan
Vegan
Gluten Free
Gluten Free
Vegetarian
Vegetarian
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