Superfood slaw: Kale, carrot, capsicum, quinoa

 Kale, carrot, capsicum, mixed quinoa, sesame & chia seeds
(serves 4)

One of the health recommendations is that we should eat a rainbow of fruit and vegetables each day. This is because the different colours provide us with a variety of vitamins and minerals that have a whole range of health benefits, with research showing a link to reducing the risk of heart disease and cancer due to antioxidant properties. 

I did a bit of quick research as to what gives foods their different colours and their benefits, in case you might be interested;

1) Red comes from lycopene, ellagic acid which are powerful antioxidants

2) Orange/yellow comes from carotenoids which improve immune function and also reduce risk of vision problems, heart disease and cancer. This group includes beta-carotene which is required to make Vitamin A.

3) Green comes from chlorophyll. Some green leafy greens have lutein (important for eye health) and can have indoles (broccoli/cabbage family) and carotenoids that also have antioxidant properties, and are often high in iron and folate

4) Purple/blue comes from anthocyanins, a powerful antioxidant  

5) White/brown comes from anthoxanthins, and may contain allicin that has anti-viral and anti-bacteria properties that is also known to lower cholesterol and blood pressure

The inspiration for this salad came from Penrith's Seafood, an awesome local fish and chip shop and seafood market in Wetherill Park. It's one of our top options for Sunday lunch, with really well-seasoned grilled fish and delicious chips that come with a generous dose of chicken salt! Their healthy options include a whole range of creative salads, one of which was a red quinoa, kale, carrot salad in tahini dressing. I haven't worked out how to master tahini yet, so i came up with a sesame oil & lime juice alternative, which is still super tasty! I'd like to think this superfood slaw almost makes up for the small dose of chips??

Prep time: 20 min

Cooking time: 10 min

Eating vegetables of almost every colour

Ingredients

1 cup quinoa

4 stems of kale

1 carrot

1 red capsicum

3 Tbsp toasted white sesame seeds

1 tsp chia seeds

300 g poached chicken (optional)

Dressing

2 Tbsp Rice wine vinegar

Juice of 1 lime

2 tsp sesame oil

5 Tbsp olive oil

salt

Method
1. Cook the quinoa in 3/4 C water for 12-15 minutes or until the water is all absorbed, stirring regularly. 
NB. When the water is absorbed but the quinoa still looks wet, take it off the heat and it will slowly absorb and dry out.
2. Finely chop the kale into thin shreds. Place in boiling water for 2-3 minutes to soften, then drain and pat dry.

3. Finely grate the carrot and thinly slice the capsicum.
4. Combine the dressing ingredients and season to taste.
5. Toss the kale, carrot, capsicum, sesame seeds, chia seeds,quinoa and dressing together.

6. Top with poached chicken and/or almonds for extra protein!

Serve with poached chicken and toasted almonds

Or as a vegetarian option and/or side dish