Dietitian 4 Health

Nutrition Assessment and Counselling

Some of my Favourite Recipes

Couscous and Kale Salad - Serves 6 as main entree

Ingredients:

2 cups water

1 1/3 cup couscous (choose whole wheat)

1/2 cup dried cranberries

1/3 cup extra-virgin olive oil

3 Tbsp balsamic vinegar

1/2 tsp salt

pinch black pepper

5 cups chopped kale (about 1/2 bunch)

1/2 cup yellow pepper, diced

1/2 cup slivered almonds

1/4 cup crumbled feta cheese (optional - choose light)

Directions:  Boil water in kettle. Heat a large frying pan over medium-high. Add couscous. Stir frequently, and lightly shake pan until couscous is evenly toasted, about 5 min. Remove from heat. Slowly pour in boiling water while stirring. Cover and let sit, 5 min. Fluff couscous with a fork and stir in cranberries.  Whisk oil with vinegar and salt in large bowl. Season with pepper. Stir in couscous mixture, kale, onion, yellow pepper, almonds and feta.  Note: nutrition facts table includes regular fat feta and couscous (not whole wheat).

This recipe is a great source of calcium (330 mg), omega 3, iron (4 mg), vitamin C, magnesium, protein, folate, vitamin E, phosphorus and fibre.

* source: Walmart Live Better April 2014.