Kale, Quinoa, and Avocado Salad with Lemon Dijon Vinaigrette

PREP- 25 mins
COOK -15 mins
READY IN- 40 mins

Ingredients          Makes 1 large salad

Salad

  •     2/3 cup quinoa
  •     1 1/3 cups water
  •     1 bunch kale, torn into bite-sized pieces
  •     1/2 avocado – peeled, pitted, and diced
  •     1/2 cup chopped cucumber
  •     1/3 cup chopped red bell pepper
  •     2 tablespoons chopped red onion
  •     1 tablespoon crumbled feta cheese

Dressing

  •     1/4 cup olive oil
  •     2 tablespoons lemon juice
  •     1 1/2 tablespoons Dijon mustard
  •     3/4 teaspoon sea salt
  •     1/4 teaspoon ground black pepper

Directions

  1.     Bring the quinoa and 1 1/3 cup water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, and the water has been absorbed, about 15 to 20 minutes. Set aside to cool.
  2.     Place kale in a steamer basket over 1 inch of boiling water in a saucepan. Cover saucepan with a lid and steam kale until hot, about 45 seconds; transfer to a large plate. Top kale with quinoa, avocado, cucumber, bell pepper, red onion, and feta cheese.
  3.     Whisk olive oil, lemon juice, Dijon mustard, sea salt, and black pepper together in a bowl until the oil emulsifies into the dressing; pour over the salad.

Superfood: Pomegranate

PomegranateAbout Pomegranate
Pomegranate is a super food known for its excellent antioxidant properties. Pomegranate is one of the oldest foods known to humans. The name of this fruit has been derived from the Latin words “pomum” meaning apple and “granatus” meaning seeded. In Britain, pomegranate was called the “apple of Grenada”.

History of Pomegranate
Historians believe that the pomegranate fruit is native to Persia or modern day Iran. Pomegranate was brought to Italy from Carthage in Northern Africa, and so, the Romans referred to it as the “Punic Apple”. Pomegranate made its debut in Britain when a tree of this fruit was planted in the royal garden of King Henry VIII.  The French called this fruit “pomme grenade”, which is a reference to the word ‘grenade’ owing to the seed scattering feature of this fruit.

Pomegranate was once considered to be a royal fruit and has found several mentions in the works of Homer, Shakespeare, and Chaucer. The Spanish traders brought pomegranate to America in the middle ages, but the fruit is yet to enjoy immense popularity in the USA.

Health Benefits of Pomegranate

  •     Pomegranate is one of the best known antioxidant sources and flushes out harmful toxins from the body, resulting in a slimmer body and shiny skin.
  •     The juice of this fruit prevents the formation of skin, breast, and prostate cancer.
  •     Drinking pomegranate juice is vital for the prevention of dental plaque.
  •     People who drink 2 ounces of pomegranate juice daily experience lower levels of LDL and are able to regulate their blood pressure levels.
  •     Pomegranate prevents the onset of Alzheimer diseases and osteoarthritis.

Superfood: Walnuts

Walnuts

About Walnuts

Walnuts are the fruit of the Juglans regia tree. The term “juglans regia” is derived from the Latin word ‘Jovis Glans’, which means ‘nuts for the Gods’. In many parts of the world, walnuts were considered to be the food of the Gods, and so, the term regia or regal is used for defining these nuts.

History of Walnuts

Walnuts were first cultivated in Persia. These nuts were initially cultivated in Asia and southeastern Europe. History suggests that Greeks used walnut oil in fourth century BC to create beautiful paintings. A group of Franciscan priests brought walnuts to America in 1770.

There are different views as to how these nuts loaded with Omega 3 fatty acids got their name. Some believe that the name “walnut” is derived from the German word “wallnuss orvelsche nuss”, while other believe that the name has been derived from the Anglo Saxon word “wealh” meaning alien and “huntu”, which means nuts.

Health Benefits of Walnuts

  •     Walnuts are rich sources of Vitamin B and E, calcium, manganese, potassium, and protein. This super food is considered to be food for the brain and improves brain function significantly.
  •     These nuts contain alpha linoleic Omega 3 fatty acids, which curb food cravings and aid weight loss.
  •     FDA recommends eating a handful of walnuts everyday to lower LDL levels and to improve overall lipid profile.
  •     Walnuts are effective in preventing depression and anxiety and regulating blood sugar levels in people suffering from diabetes.
  •     Walnuts are very powerful antioxidants and possess anti-inflammatory properties.

Top 6 Types of Vegetarians

Vegetables1. Pescatarian (also spelled pescetarian)

The word “pescatarian” is occasionally used to describe those who abstain from eating all meat and animal flesh with the exception of fish. Although the word is not commonly used, more and more people are adopting this kind of diet, usually for health reasons or as a stepping stone to a fully vegetarian diet.

2. Flexitarian/Semi-vegetarian

You don’t have to be vegetarian to love vegetarian food! “Flexitarian” is a term recently coined to describe those who eat a mostly vegetarian diet, but occasionally eat meat.

3. Vegetarian (Lacto-ovo- vegetarian)

When most people think of vegetarians, they think of lacto-ovo-vegetarians. People who do not eat beef, pork, poultry, fish, shellfish or animal flesh of any kind, but do eat eggs and dairy products are lacto-ovo vegetarians (“lacto” comes from the Latin for milk, and “ovo” for egg).

Lacto-vegetarian is used to describe a vegetarian who does not eat eggs, but does eat dairy products.

Ovo-vegetarian refers to people who do not eat meat or dairy products but do eat eggs.

4. Vegan

Vegans do not eat meat of any kind and also do not eat eggs, dairy products, or processed foods containing these or other animal-derived ingredients such as gelatin. Many vegans also refrain from eating foods that are made using animal products that may not contain animal products in the finished process, such as sugar and some wines. There is some debate as to whether certain foods, such as honey, fit into a vegan diet.

5. Raw vegan/Raw food diet

A raw vegan diet consists of unprocessed vegan foods that have not been heated above 115 degrees Fahrenheit (46 degrees Celsius). “Raw foodists” believe that foods cooked above this temperature have lost a significant amount of their nutritional value and are harmful to the body.

6. Macrobiotic

The macrobiotic diet, revered by some for its healthy and healing qualities, includes unprocessed vegan foods, such as whole grains, fruits and vegetables, and allows the occasional consumption of fish. Sugar and refined oils are avoided. Perhaps the most unique qualifier of the macrobiotic diet is its emphasis on the consumption of Asian vegetables, such as daikon, and sea vegetables, such as seaweed.

various-fruits-and-vegetables-arranged-by-color

Many people think that its hard to be a vegetarian or vegan, but  there are so many foods to choose from.

Superfood: Kale

KaleKale is being called “the new beef”, “the queen of greens” and “a nutritional powerhouse.” Here are ten great benefits of adding more kale to your diet:

1. Kale is low in calorie, high in fiber and has zero fat. 

2. Kale is high in iron.

3. Kale is high in Vitamin K.

4. Kale is filled with powerful antioxidants.

5. Kale is a great anti-inflammatory food.

6. Kale is great for cardiovascular support.

7. Kale is high in Vitamin A.

 8. Kale is high in Vitamin C.

9. Kale is high in calcium.

10. Kale is a great detox food.

Superfood: Green Tea

About Green Tea

Green tea is the secret ingredient behind the svelte frame, smooth skin, and shiny hair of Chinese natives.  It is prepared by brewing the slightly oxidized leaves of the Camellia Sinensis plant. Green tea is one of the best antioxidants on earth and contains high levels of Epigallocatechin 3 Gallate, which is responsible for the numerous health benefits the users of green tea experience.

History of Green Tea

Chinese emperor Shen Nung holds the credit for the discovery of green tea. In 2737 BC, the emperor was boiling a pot of hot water when some tea leaves fell into the kettle and gave the water a distinct flavor. The emperor felt better after drinking this liquid and after experiencing its medical benefits, made this beverage famous across China.  Buddha himself is thought to have brought green tea from China to Japan and then to India. Today, people in the west are fast replacing their favorite cup of black brew with healthy green tea.

Health Benefits of Green Tea

  • Drinking green tea regularly detoxifies the body, regulates the metabolic processes, and assists faster weight loss.
  • Green tea contains fluorides, and a regular cup of tea prevents degeneration of teeth, enamel deposits, and improves overall oral hygiene.
  • Catchins present in this beverage not only stop the growth of cancer cells, but also kills them.
  • Green tea helps in increasing HDL cholesterol levels, assists in the free flow of blood, prevents the thickening of arteries, and improves heart health.

Gelatin

 

Gelatin is a yellowish, odorless, and nearly tasteless substance that is made by prolonged boiling of skin, cartilage, and bones from animals. It’s made primarily from the stuff meat industries have left over — we’re talking about pork skins, horns, and cattle bones.294px-Materials_Used_in_Gelatin_Production.svg

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