Quinoa and Kale

Quinoa and kale are two nutritional powerhouses that give your body the nutrients it needs to thrive and prevent chronic disease. The two foods can be eaten together for a filling, nutritious meal. Both of these foods should be readily available at your local grocery store. Kale, a leafy green, is found in the produce section, while quinoa, a South American grain, is usually stocked in the natural foods aisle.

Quinoa

Quinoa is a native food of the Andes. It is the only plant-based grain that is a complete protein. One 1/2 cup serving of quinoa contains 127 calories, 2 g of fat, 2 g of fiber and 4.5 g of protein. According to the plant-based diet book "The Kind Diet," whole grains like quinoa contain a range of B vitamins that calm your nervous system, balance your hormones and improve your complexion.

Kale

Kale is a dark, leafy green vegetable that is closely related to broccoli, cabbage and cauliflower. It is a member of the cruciferous vegetable family. Extremely high in antioxidants, kale is known for its ability to fight cancer and other chronic diseases. A one cup serving of kale contains 36 calories and has high levels of vitamins A, C and K, calcium, dietary fiber and omega-3 fatty acids. Kale is well known for its anti-inflammatory and detoxifying properties.

Benefits of Fiber

Both kale and quinoa are good sources of dietary fiber. Fiber has been linked to a reduced risk for colon cancer, heart disease, type 2 diabetes, diverticulitis and constipation. Quinoa and kale contain both soluble fiber, which can lower your total cholesterol and bad LDL cholesterol, and insoluble fiber, which improves bowel movement regularity.

Serving Suggestions

You can eat quinoa hot or cold as a grain-based salad. For a warm meal, you can combine cooked quinoa with chopped steamed kale and sprinkle it with lemon juice and a dash of sea salt. If you prefer a cold salad, you can combine refrigerated quinoa with chopped raw kale, and top it with sliced tomatoes, cucumbers, green onions and a drizzle of balsamic vinegar. You can experiment with additional dressings and vegetables to add to your quinoa and kale mixture.