Kale for Calcium

An average adult between 19-70 years old needs about 1,000 mg of calcium if you are male and about 1200 mg of calcium if you are female. Not many know this, but kale is a great source of calcium beyond milk/dairy products. 1/2 cup of cooked kale will give you about 47mg of calcium! Combining it with a root vegetable of the month--Jicama (loads of vitamin C), you can enjoy a refreshing and crunch filled dish. The following is one of my favorites.  All in one spring/summer dish. Enjoy!

All in one White and Greens--Quinoa, Jicama, Avocado, and Kale

Ingredients:

1/2 cup quinoa, rinse

1 cup water

1 cup fresh kale, shredded (frozen version if you preferred)

1 large Jicama (1-1.5 lbs), peeled and cubed or julienned

1/3 cup chopped yellow onion

2 avocados (ripe), pitted, sliced, and peeled

1 tablespoon balsamic vinegar

2 tablespoon olive oil

1/2 teaspoon Mrs. Dash seasoning (I use garlic & herb)

1/4 teaspoon sea salt

1/4 teaspoon Bragg

1/4 cup chopped nuts

Directions:

1. Cook quinoa with water according to package direction (usually about 15 minutes on reduced heat).

2. Cut Jicama in 1/2 first and then cubed/julienned.

3. Add Jicama, kale, and onion into quinoa.

4. Whisk balsamic vinegar, olive oil, Mrs. Dash seasoning, sea salt, and Bragg.

5. Add the seasoning mixture into qunioa and vegetables.

6. Serve in a bowl and add the sliced avocado on top and sprinkle on chopped nuts.

Makes about 4 servings.