Superfood Salad: Kale and Brown Rice with Pomegranate
This dish is a great lunch option for everyone who is looking to supercharge their energy and wants to stay healthy and well nourished.
Let’s look at the chosen ingredients:
Brown Rice is gluten free grain that is rich in insoluble fibre. This grain provides steady supply of energy and it’s a wiser option above the most popular version – the refined white rice.
Kale is well known superfood, one of the most nutrient dense foods on the planet. The great thing about kale is Kale is that it is jam-packed with vitamins.
Eating one cup of chopped kale gets you over 200% of your daily value of vitamin A, 134% of your daily value for vitamin C, and almost 700% of your daily value for vitamin K! In addition, kale contains important minerals like manganese, potassium and copper. Cooked kale offers more iron per ounce than beef.
To make this dish more wholesome I decided to add cheese to it and supercharge it with calcium and protein. I have chosen a feta cheese, that comes from goats, witch is easier digestible than the cows dairy. Feta cheese has a smooth texture witch gives the dish creaminess. Goat cheese is also higher in calcium content compared to dairy.
Exotic ingredients such as pomegranate add extra vit C, avocado adds heart friendly monosatureted fatty acids and nuts bring in more protein in as well as vitamin E.
What are the results? You have just created a testy and super healthy dish that can be served either by it’s own, or as a side dish perfectly paired with a pan fried fish.
3-4 stems of kale, wash & tear the leaves off the stems and rip into bite size pieces, stems finely sliced
Zests of ¼ lemon
Juice of ¼ lemon
1 pinch of salt
1 pinch of pepper¼ cup of any nuts of your choice like walnuts macadamia or cashew etc.
Flesh of ½ a small or ¼ large soft avocado
Seeds of ¼ of a pomegranate
Wedges of ¼ red onion
1/3 cup of diced feta cheese
1 cup of cooked brown rice (you can also use any other grains or seeds)
¼ cup of roughly chopped herbs such as mint or coriander or dill or parsley or basil2 handful of rocket salad2 tablespoon of olive oil
1. Place kale into the mixer bowl
2. Add kale stems
3. Add lemon zest
4. Add lemon juice
5. Add salt
6. Add pepper
7. Add nuts
8. Add avocado
9. Attach a paddle and start kneading (or wilting) the kale on a low gear for approx. 2-3 minutes
10. Remove the bowl
11. Add pomegranate
12. Add onion
13. Add feta cheese
14. Add cooked brown rice (or any other grain or seeds)
15. Add herbs
16. Add rocket salad
17. Add olive oil and combine well together and serve