Bone-boosting summer salad

By Sari Huhtala

A cup of kale provides nearly 500 per cent of an adult’s daily vitamin K needs, and, since vitamin K intake is linked to better bone density, this energizing salad is the bomb. Chock full of antioxidants and chlorophyll, kale is a fabulous free radical fighter, eliminating toxins from the body, and replenishing nutrients.

A 2017 study – Vitamin K and the risk of fractures – found, among the 80, 982 study participants, those who consumed the highest amount of dietary vitamin K, like that found in kale, were 22 per cent less likely to suffer a bone fracture.

This kale and black bean salad is awesomely easy to toss together for a quick summer lunch or dinner, and is loaded with antioxidants like vitamin C, plus chlorophyll, fibre, iron, protein and more.

Kale and quinoa salad

• 3 cups of kale, chopped into bite-size pieces and gently massaged
• 1 cup cooked quinoa (or 2 cups to increase protein)
• 1 cup of cooked black beans (canned or home made)
• 1 red onion, chopped

Salad dressing

• ¼ cup olive oil
• 3 tbsp fresh lime juice (or organic bottled lime juice)
• 2 tbsp apple cider vinegar
• 2-3 cloves minced garlic
• ½ tsp salt or to taste
• Pepper to taste

Mix salad dressing ingredients in a jar and shake well. Blend together salad ingredients in a large bowl, then add dressing and serve. The leftovers make a perfect lunch the following day!