Wednesday, May 22, 2013

so salmon, kale, and quinoa walk into a bar...

....and I cook them and have them for dinner.

Sometimes, I don't want feel like guessing what type of food is healthy. Sometimes I want to take the most cliché health staples and throw them together for a meal that's guaranteed to be good for me, but doesn't take three years to put together.  Enter the three amigos: salmon, kale, and quinoa. If you aren't familiar with these three foods, they're like the Downton Abbey/Blue Ivy/pastels of the grastronomical empire. Here's a quick synopsis of why (although there are far many more reasons than just these):

Salmon: contains omega-3 fatty acids (EPA and DHA) which are really, really great for your heart.

Kale: is intensely packed with vitamins A, C, K (and I thiiiink some others), and is a powerful antioxidant!

Quinoa: is rich in fibre, iron, and magnesium (among a ton of other nutrients) and is a good source of protein

If you're picking up veggies, fish, and grains, you really can't pick a better trio.
Anyway, now that your interest is (hopefully) piqued, here's a super easy dinner to make and Instagram ad nauseum *just me*:

Salmon, Kale, and Quinoa on a Plate:


Kale salad:

Head of kale
2 tbsps olive oil
2 tsp Himalayan salt
1 tsp pepper
Juice of 1 lemon
Optional: grated parmesan


1 (preferrably wild) salmon steak
1 tsp olive oil
salt and pepper to taste
maple syrup to taste (optional)


1 cup dry quinoa
2 cups water
1 Knorr vegetable or chicken stock cube

What you gotta do:

1. Preheat oven to 375.

2. Combine the dressing ingredients for your kale and massage them into the leaves, tearing into bite size pieces.  Set aside.

3. Pour a tiny bit of olive oil onto an oven-safe dish, place the salmon, and rub the teaspoon of olive oil on top. Sprinkle salt and pepper, and, if it's a special night, drizzle a bit of maple syrup on top. Throw into the oven and set your timer to 20 minutes.

4. Bring your 2 cups of water to a boil in a small pot.  Add the stock cube and the cup of quinoa. Cook for 12-15 minutes, or until the quinoa has absorbed all the water. If it looks a bit runny by the time your 15 minutes runs out, turn the element off and let it sit a few minutes. All of the water should be absorbed.

5. Check that your salmon is a very pale pink (cooked) before you take it out, place it on a plate with the kale (sprinkled with grated parmesan cheese if you wish) and quinoa, and have an amazing, healthy, and easy dinner, Instagram included...

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