Sturdy kale makes a great base for a packed lunch, and even benefits from being left to marinate in a dressing for a few hours, becoming easier to chew and digest. As well as being one of the highest anti-oxidant foods available, kale also contains more calcium than milk, which is so important for bone health. The quinoa, almonds and goji berries contain protein so you’ll feel nicely satisified.
This salad will keep well in the fridge for a couple of days so you can easily double the quantity.
Makes 1 lunch
60g/ 2 ¾ oz quinoa, dry weight
1 tbsp almonds *
1 large handful curly kale leaves
1 tsp extra virgin olive oil
1 pinch of sea salt
juice of ½ lemon
1 tsp goji berries
small handful mint leaves, finely chopped
small handful parsley leaves, finely chopped
*ingredients in bold available at Carpenters
- Place the quinoa in a pan with 125ml/ 4fl oz water, bring to the boil, cover and simmer until all the water is absorbed and the quinoa is soft and fluffy.
- Toast the almonds by placing in a small frying pan over a medium heat. Stir until golden brown about 1-2 minutes. Remove from the pan and leave to cool.
- Meanwhile, remove the tough inner stalks from the kale leaves.
- Put the kale leaves, olive oil, sea salt and lemon juice into a bowl, and “massage” the leaves to make sure they are well-coated.
- Add the remaining ingredients to the kale and stir well.
- Transfer to a large Kilner jar or other sealed container and keep cool until ready to eat.
Tuna is a rich source of vitamin B3 which supports the nervous system and helps to maintain healthy cholesterol levels.
Packed, by Becky Alexander & Michelle Lake (Dip ION mBANT) is published by Nourish, £12.99. Becky writes the food column for The Herts Advertiser and Michelle runs Mission Nutrition, a nutritional therapy consultancy based in St Albans.