Kale and Quiona Salad

by foodsmarty

This would be a unique side dish for thanksgiving.

Quiona is  source of carbohydrates with the all the amino acids making it equivalent to eating meat without the saturated fat). Kale is a high calcium vegetable.

Sesame seeds provide important fats to prevent inflammation and are needed for optimal cell growth, repair and endocrine and nervous systems.  Sesame seeds also have the fourth highest amounts of zinc than any other food (behind lamb, grass fed beef, and scallops). They have 18 % DV per 1/4 c. Zinc deficiency and sub-clinical zinc deficiency is considered to be a problem in the world by clinicians (1). If you are vegetarian and are depending on sesame seeds as a valuable source of zinc, instead of animal protein, be sure to soak your sesame seeds for 2-8 hours in water (afterwhich they may then be refrigerated). This will reduce the phytate concentration and increase the phytase. Phytates in plant products decrease the bioavailibility of minerals, including zinc (2).  Phytates are not necessarily all detrimental because they have antioxidant and antiinflammatory effects (2) and could be beneficial for heart disease (3).

Sesame seeds could be considered a super food because it is high in many valuable nutrients.

Ingredients:

Kale

Quiona

Cranberries

Sesame seeds

Apple Cider Vinegar

Cilantro

Paprika

Sea Salt

Image

Instructions:

Boil 2 c water add

1 1/3 c quiona, cook covered 15 min, remove from heat, lightly stir in 1 T olive oil

¼ c oil (2T olive oil and 2 T sesame oil)

1 bunch kale, chopped

Massage Kale and oil with your hands for 2 min or until softened.

Add

¼ c diced dried cranberries

¼ c sesame seeds

¼ c chopped cilantro

¼ c apple cider vinegar

½ t paprika

1 t sea salt

Let marinate for 2 hours and then stir in quinoa

Or mix in quinoa immediately and serve.

References:

1. Ananda S. Prasad. Discovery of Zinc Deficiency. Journal of Trace Elements in Medicine and Biology, Volume 26, Issues 2–3, June 2012, pp. 66-69

2.  Kumar, et al. Dietary roles of phytate and phytase in human nutrition: A review.  Journal of Food Chemistry, V 120 (2010), pp. 945-59.

3. S. Onomi, Y. Okazaki, T. Katayama. Effect of dietary level of phytic acid on hepatic and serum lipid status in rats fed a high-sucrose diets. Bioscience Biotechnology and Biochemistry, 68 (2004), pp. 1379–138

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