Monday, March 10, 2014

Kale Bowl With Quinoa, Millet, Or Rice
Perfect For Breakfast, Lunch, Or Dinner!
Vegan, Gluten Free And Low In Calories

This low-calorie kale bowl is perfect for weight loss!

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One of my Favorite Meals
This simple kale bowl makes a great meal. Lately I've been enjoying it for breakfast but it is also wonderful for lunch or dinner. You can use any of your favorite grains as the base. For a gluten-free meal, use quinoa, millet, or rice. If gluten is not an issue, you can also make the dish with barley, farro, or couscous. Or, if you'd like, replace the kale with chard or beet greens.

For breakfast I serve it with a small fruit salad and for lunch or dinner I serve it with a tossed green salad or cup of soup.

Perfect for Weight Loss
Whatever grain or greens you select, it's a delicious low calorie recipe, with less than 300 calories per serving. When made with kale and protein-rich quinoa, the dish provides 11 grams of complete protein, providing all of the essential amino acids. It also delivers a substantial dose of omega-3 fatty acids. The avocado provides a healthy monounsaturated fat that keeps you full longer. 

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Kale Bowl with Quinoa, Avocado, and Hemp Seeds
Vegan, Gluten Free
[makes 4 servings]

1 cup quinoa
2 cups water
1/4 teaspoon salt plus some for sprinkling
4 packed cups raw kale, stems removed and washed
1 avocado
2 tablespoons raw hemp seeds
1/2 lemon

Prepare quinoa. If quinoa is not pre-rinsed, place in a fine mesh strainer and rinse under cold water for several minutes.

Place quinoa in a 2-quart sauce pan with 1/4 teaspoon of salt and bring to a boil. Reduce heat and simmer, covered, until all the water is absorbed, about 18 to 20 minutes. Remove from the heat and let rest for another 10 minutes.

While the quinoa is cooking, steam the kale until tender, about 10 minutes.

Meanwhile, thinly slice the avocado and set aside.

To prepare the kale bowl, place one quarter of the cooked quinoa in each of four bowls.

I used multi-colored quinoa as the base of this kale bowl.

Place one quarter of the steamed kale over the quinoa.

Place one quarter of the avocado slices over the kale.

Squeeze fresh lemon juice over each bowl and sprinkle each with one quarter of the hemp seeds and a little salt. Serve immediately.

Per serving: 277 calories, 10.5 g fat, 1 g saturated fat, 789 mg omega-3 and 3,182 mg omega-6 fatty acids, 0 mg of cholesterol, 11 g protein, 38 g carbohydrates, 7 g dietary fiber, and 179 mg sodium (not counting the final pinch of salt).

Looking for additional delicious recipes to help you lose weight, get healthy, and feel great? Check out my eBook, Health Begins in the Kitchen available on Amazon and iTunes.


Trixie said...

Yum, so making this! Quick question, how many grams are in 4 cups of kale?

Dr. Joanne L. Mumola Williams said...

One cup is 67g so four cups is 268g.

Trixie said...

Thank you! I always wondered :)