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Main Dish

Quinoa Bowl with Cranberries and Kale


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Ingredients

For the simple dressing (4 servings – can be frozen):

125 ml (½ cup) olive oil

60 ml (4 tbsp.) sherry vinegar

Salt and pepper

 

Salad (1 bowl):

60 ml (¼ cup) quinoa, rinsed, drained and cooked*

750 ml (3 cups) baby kale, washed and finely chopped

1 Granny Smith apple, diced

35 ml (⅛ cup) Patience Fruit & Co Whole & Juicy dried cranberries

35 ml (⅛ cup) walnuts, coarsely chopped

 

Source of protein (if the bowl is eaten 3 to 4 hours before or after a workout):

1 poached egg or 30 to 90 g (1-3 oz) of goat cheese, salmon or cooked chicken

 

Preparation time 15 min
Cooking time 15 min Portions 1 bowl

This baby kale and cranberry quinoa bowl is chock full of flavours, vitamins and minerals. It’s our favourite recipe to give to busy moms who are trying to include as much exercise as possible into their schedule. The great thing about this recipe is that many of its steps can be done in advance, which means you can have a quick and healthy meal at any time. It’s also the perfect pre-workout meal: its combination of simple and complex carbs will fuel you for your entire workout.

Ingredients

For the simple dressing (4 servings – can be frozen):

125 ml (½ cup) olive oil

60 ml (4 tbsp.) sherry vinegar

Salt and pepper

 

Salad (1 bowl):

60 ml (¼ cup) quinoa, rinsed, drained and cooked*

750 ml (3 cups) baby kale, washed and finely chopped

1 Granny Smith apple, diced

35 ml (⅛ cup) Patience Fruit & Co Whole & Juicy dried cranberries

35 ml (⅛ cup) walnuts, coarsely chopped

 

Source of protein (if the bowl is eaten 3 to 4 hours before or after a workout):

1 poached egg or 30 to 90 g (1-3 oz) of goat cheese, salmon or cooked chicken

 

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Steps

  1. In a bowl or Mason jar, mix all ingredients for the dressing. Set aside. (The recipe makes 4 portions, and you can freeze the ones you don’t need immediately.)

  2. Place the baby kale in a large bowl. Add 2 tbsp of dressing. Mix well and let rest in the refrigerator for approximately 10 minutes to let the kale tenderize. The leaves will become dark green and the texture will be much more tender.

  3. Add the remaining ingredients to the bowl and a source of protein, if desired.

Recommendations

* In a pot of salted boiling water, cook 250 ml (1 cup) of red or white quinoa in 430 ml ( 1 ⅔ cup) or water or vegetable broth for 15 minutes or until tender. Drain and set aside. This recipe makes 4 servings, and you can freeze the ones you don’t need right now.

The leftover cooked quinoa and dressing can be frozen. All you need to do is freeze them in single portions so that you can only thaw what you need the next time you’re craving this dish.

Thanks to our collaborator

Science & Fourchette

Annie Ferland is founder and editor of the magazine Science & Fourchette and a nutritionist. Epicurean and a lover of photography, she shares her creations and tips about nutrition on her blog, Science & Fourchette. Her motto: simplify science to put on your plate.

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