Lunch: Kale & Quinoa Salad with Lemon-Tahini Dressing

This nutrient-packed salad is bursting with vibrant veggies, wholesome quinoa, and a creamy tahini dressing, making it a filling, plant-powered lunch that’s rich in fibre, protein, and healthy fats.

 

Ingredients (Serves approximately 4)

For the Salad:

• 1 cup quinoa, rinsed
• 2 cups water or vegetable broth (for cooking quinoa)
• 4 cups kale, chopped (remove stems)
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 1/4 cup sunflower seeds (or any seeds/nuts of your choice)
• 1/2 avocado, sliced or diced (optional)
• Salt and pepper, to taste

For the Lemon-Tahini Dressing:

• 1/4 cup tahini
• 2 tablespoons lemon juice (freshly squeezed)
• 1 tablespoon olive oil
• 1 teaspoon maple syrup or honey (optional, for sweetness)
• 1-2 tablespoons water (to thin the dressing)
• 1 small garlic clove, minced
• Salt and pepper, to taste

 

Instructions:

Step 1: Cook the Quinoa

1. Rinse the quinoa: Place the quinoa in a fine mesh strainer and rinse under cold water for about 30 seconds.
2. Cook the quinoa: In a medium saucepan, combine the rinsed quinoa and water (or vegetable broth for more flavour). Bring to a boil, then reduce to a simmer, cover, and cook for 15 minutes, or until the quinoa has absorbed all the liquid. Remove from heat and fluff with a fork. Set aside to cool slightly.

Step 2: Prepare the Kale

1. Massage the kale: Place the chopped kale in a large mixing bowl. Drizzle with a tiny amount of olive oil and a pinch of salt. Using your hands, gently massage the kale for about 1-2 minutes. This helps to soften the kale, making it more tender and less bitter.

Step 3: Prepare the Dressing

1. Make the lemon-tahini dressing: In a small bowl, whisk together the tahini, lemon juice, olive oil, maple syrup or honey (if using), minced garlic, salt, and pepper. Gradually add 1-2 tablespoons of water until the dressing reaches your desired consistency (it should be creamy but pourable).

Step 4: Assemble the Salad

1. Combine the ingredients: To the bowl with the massaged kale, add the cooked quinoa, cherry tomatoes, red onion, sunflower seeds, and avocado (if using).
2. Add the dressing: Pour the lemon-tahini dressing over the salad ingredients. Toss everything together until the kale and quinoa are evenly coated with the dressing.
3. Season and serve: Taste and season with additional salt and pepper if needed. Serve immediately or chill in the refrigerator until ready to eat.  The salad can be stored in an airtight container in the refrigerator for up to 3 days.

 

Nutritional Benefits for Perimenopause and Menopause:

1. Quinoa:

• Complete Protein: Quinoa contains all nine essential amino acids, making it a complete protein source. This is essential for maintaining muscle mass, especially as it tends to decrease during menopause.
• Fibre: High in fibre, quinoa helps manage blood sugar levels and supports digestion, which is important for managing energy and mood swings.

2. Kale:

• Rich in Calcium: Kale is high in calcium, which supports bone health, crucial for menopausal women as the risk of osteoporosis increases.
• Antioxidants: Loaded with antioxidants like vitamins A and C, which helps reduce inflammation and oxidative stress.

3. Tahini:

• Healthy Fats: Tahini is rich in monounsaturated fats, which help with hormone production and balance.
• Phytoestrogens: Like other sesame seed products, tahini contains phytoestrogens that may mimic oestrogen and help manage menopausal symptoms.

4. Lemon Juice:

• Vitamin C: Lemon juice is high in vitamin C, which supports skin health, immune function, and helps with collagen production, important for skin elasticity during menopause.

5. Avocado (if used):

• Healthy Fats: Avocados are high in heart-healthy monounsaturated fats and omega-3s, which support brain and heart health.
• Potassium: Avocados are a good source of potassium, which helps regulate blood pressure and may ease bloating associated with hormonal changes.

6. Sunflower Seeds:

• Vitamin E: Sunflower seeds are a rich source of vitamin E, which can support skin health, reduce inflammation, and improve mood by acting as an antioxidant.

 

Summary:

This Kale & Quinoa Salad with Lemon-Tahini Dressing is a nutrient-dense, plant-based meal that provides a great balance of protein, fibre, healthy fats, and essential vitamins and minerals. It helps support bone health, hormone balance, and heart health, making it an ideal choice for women during perimenopause and menopause. The fibre and antioxidants also help manage digestion, inflammation, and skin health. Pineapple & Jasmine Umri adds a refreshing, tropical touch to this vibrant meal.