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The Perfect 10 Minute Meal

The Perfect 10 Minute Meal

This is a delicious meal that is rich in superfood goodness. High in antioxidants and restorative minerals to boost energy + vitality. It’s quick to make for a weekday dinner and any leftovers can be taken to work the next day for lunch. I also love to vary the superfood greens that I use based on what’s in season or what I have lying around in the fridge. Kale, leek and spinach marry perfectly in this meal, and I also love using other greens such as asparagus or broccoli.

What’s great about it:

Kale is part of the cabbage family and this wonderful vegetable is a good source of all three antioxidants: beta-carotene and vitamins C and E. It is also rich in naturally occurring glucosinolates, which help in the fight against cancer. Leeks are part of the veggie family called allium vegetables, the same as garlic and onions. They contain the flavonoid kaempferol that can help protect the body from oxidative stress. Quinoa is high in protein and contains all the essential amino acids needed for growth and repair. Including quality protein sources into your everyday meals supports weight loss and a healthy metabolism.

+ ingredients & methods +

ingredients ()

1 cup quinoa
1 ½ cups water
1 medium sized leek (trimmed, halved, washed and sliced)
2 tablespoons olive oil
1 bunch flat leaf kale (cavolo nero) washed, trimmed and finely sliced
2 handfuls baby spinach leaves
¼ cup parsley chopped
3 spring onion, sliced
1 lemon
100 g Persian feta or goats cheese or labna
sea salt and pepper to taste

 

method

  1. Wash quinoa under running water and drain.
  2. Combine in a pot with water and cover.
  3. Bring to the boil.
  4. Cook over a low heat for 10 minutes.
  5. Remove from the heat and rest for a further 10 minutes.
  6. Sauté leek in a large pan with the olive oil until softened.
  7. Add shredded kale and cook until softened.
  8. Add cooked quinoa and the juice from 1/2  lemon, then fold through.
  9. Add baby spinach, parsley, spring onion and a little salt and pepper.
  10. Serve in the pan topped with feta and enjoy.

 

+ notes & inspiration +
  • Use avocado in place of feta.
  • To reduce cooking time, cook the quinoa before hand and store in the fridge.
  • Check out my Protein Calculator to see how much you need….Remember for fat loss it is recommended you get around 120 g of protein per day to aid satiety and support lean muscle.
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