Autumn Grapefruit Kale Quinoa Salad
The Cooking Cardiologist, Dr. Richard Collins, shows us how to make a Autumn Grapefruit Kale Quinoa Salad.
Fall is a great time to experience flavors. This salad captures the essence of autumn. When using kale, the bitterness is easily offset by the addition of citrus. The quinoa provides fiber and protein. It gives an underlying savory flavor and earthiness of the salad. Extra crunch comes from the apples and almonds.
The health benefits of this salad are exceptional, loaded with vitamins, anti-oxidants, fiber, protein and immunity fighting kale. It is vegan, low in sodium and gluten free.
For the salad:
1 cup cooked quinoa
2 red grapefruits, sectioned
2-4 cups chopped kale, purple kale is the best
1 cup chopped unpeeled apples
½ cup dried cranberries
¼ cup toasted slivered almonds for garnish
Note: For convenience, substitute a blend of Trail Mix for the cranberries
and almonds, such as Orchard Valley Harvest, two 2-ounce packages
¼ cup pomegranate seeds
For the dressing:
2 T olive oil
4 T lemon balsamic vinegar available at Whole Foods or substitute
white wine vinegar with 1 teaspoon lemon zest
2 T fresh grapefruit juice
2 T Agave nectar
In a large salad bowl, combine all salad ingredients except for the cranberries and almonds. Prepare the dressing. In a small bowl, whisk together the olive oil with the vinegar, drizzling the oil while whisking. Add the grapefruit juice and Agave. Mix well. Before serving, toss the salad with the dressing and refrigerate for 1 hour to allow flavors to set. Divide evenly into six plates. Garnish with the cranberries, almonds and pomegranate seeds.
Serves 6. Serving size: Approximately 1½ cups.
Nutritional information: Calories: 213, Total Fat: 8 g, Saturated Fat: 1 g, Trans Fat: 0g, Cholesterol: 0 mg, Sodium: 12 mg, Carbohydrate: 36 g, Fiber: 4 g, Protein: 4 g
Diabetic Exchanges: 2 ½ Fruit, 1 Fat, ½ Vegetable