The Foodie Dietitian Blog

Kale and Quinoa Salad

I can’t get enough of kale. A nutritional powerhouse, kale is packed with vitamin A, C, K, lutein, and beta-carotene. Not only does kale contain super antioxidants, it also contains fiber, which fills you up and leaves you satisfied after a meal.

Kale, a form of wild cabbage, is no new kid to the block. It has been around since before the Middle Ages and originated in Europe. This dark, leafy green is one tough vegetable. Its leaves are resistant to damage from frost, making it a popular winter vegetable. Its taste is slightly bitter, comparable to a mild cabbage. It can be paired with various flavors but also tastes great with simply olive oil, salt, and pepper. A great way to ease your way into kale is by making kale chips! Wash a bunch of kale, remove the stems, and tear into small pieces. Add olive oil and salt, and toss to coat. Spread kale on a baking sheet and bake at 350° for 15 minutes. They make for the perfect crunchy and nutritious snack. Once you discover how much you love kale, try it as a side dish or incorporate in a main meal.

Last week, I made a delicious and filling dinner using kale as a main ingredient.


Kale and Quinoa Salad


  • 1 bunch kale
  • 1 cup quinoa
  • ¾ cup sundried tomatoes
  • 1 tbsp lemon juice
  • 3 tbsp olive oil
  • ¼ cup slivered almonds
  • ¼ cup Parmesan cheese
  • Salt and pepper to taste


  1. Cook quinoa according to instructions on package.
  2. Wash kale, remove stems and cut into small pieces. Heat 2 tbsp olive oil in large saucepan over medium heat. Add kale and add 1 cup water to pan. Toss to coat and cover over heat for 5 minutes. Remove cover and cook kale until water has evaporated.
  3. Add cooked quinoa and sundried tomatoes to kale. Add remaining olive oil, lemon juice, salt and pepper to taste. Toss to coat.
  4. Once plated, sprinkle with slivered almonds and Parmesan cheese.



Bon appétit!

Peace, love, and food,


How do you like to eat kale?

I’m a nutrition coach and yoga teacher helping people to learn to love food again. I love cooking, taking pictures of my food and traveling around the world. Follow my blog for delicious, seasonal vegetarian recipes and simple strategies to bring more yoga and mindfulness into your life. And check out my e-book to learn how to improve your health through nutrition and yoga. Show me what deliciousness you make! Tag me @karalydonRD on Instagram.


  1. Can this be served cold?

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