Quinoa, Tofu, Kale Confetti

Prep & Cook Time: 45 minutes                                                 

Servings: 6 or more

INGREDIENTS: Use organic for this recipe.

  • 4 Cups Cooked Quinoa (Option: Cook in vegetable broth & favourite fresh herbs)
  • 1 Cup Corn (Frozen or canned.  If frozen, make sure to drain first.)
  • 1 Block Firm Tofu (Cut in small squares)
  • 4-6 Kale Leaves (Finely chopped)
  • 2 Tbsp. Extra-Virgin Olive Oil
  • 4-6 Cloves Garlic (Pressed or diced)
  • 2 Tbsp. Turmeric
  • ¼ Tsp. Cayenne Pepper
  • Sea Salt & Fresh Cracked Pepper (To taste)
  •  Optional Ingredients: Red & yellow peppers, feta cheese, olives, fresh mushrooms, pineapple, black beans


  1. In a large salad bowl, toss ingredients together until well mixed and coated.  You may want to add more herbs for more flavour depending on your taste.
  2. Optional ingredients: Black beans, chickpeas, any kind of steamed or cooked squash, spinach can be used in place of or in addition to kale.

You Are What You Eat!

(A Short Bio on the Nutrient Density of the Main Ingredients)

Quionoa:         Rich in amino acids, a complete protein that includes all nine essential amino acids, good source of manganese, riboflavin, magnesium, iron, copper and phosphorous which is helpful to migraine sufferers and diabetics. An excellent grain rich in fibre and antioxidants.

Tofu:                Tofu is made from soybeans and is high in nutrients such as tryptophan, calcium, manganese, iron, protein, omega 3 fatty acids and selenium.  It also contains phosphorous, copper and magnesium all while being a very low caloric food.  Great food to add into an obesity management or type 2 diabetes programmes.  Fermented tofu carries even more nutrients beneficial to overall health by increasing the digestibility and absorption of nutrients that are formed during the fermentation process.

Kale:                Researchers now identify over 45 different antioxidant and anti-inflammatory benefits that provide excellent support of your body’s natural detox system.  Good to include kale on a regular basis in your diet from the cruciferous family.  Steamed kale enhances its health promoting qualities, especially for those who need to lower their bad cholesterol.  Kaempferol and quercitin are excellent forms of antioxidants that help to relieve oxidative stress that may lead to more serious health problems including cancer.  Excellent source of Vitamin K, A & C, good sources of manganese, fibre, copper, tryptophan calcium, vitamin B6, potassium, and iron.  You will also find magnesium, vitamin E, omega 3 fatty acids, vitamin B2 & B1 & B3, folate, phosphorous and protein in Kale.


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