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Orange, Avocado, and Kale Quinoa Salad

This recipe is appropriate for high blood pressure as it contains heart-healthy ingredients like kale, avocado, and oranges. The use of olive oil and minimal added salt align well with a heart-healthy diet.

Adapted from Two Peas & Their Pod

15 mintotal
4servings
16ingredients
Orange, Avocado, and Kale Quinoa Salad

Ingredients

  • 3 tablespoons olive oil
  • 2 tablespoons fresh orange juice
  • 2 tablespoons fresh lemon juice
  • 2 teaspoons honey
  • Salt and pepper (to taste)
  • 1 bunch lacinato kale (ribs removed and finely chopped)
  • 1 teaspoon olive oil
  • 2 teaspoons lemon juice
  • Pinch of Kosher salt
  • 2 cups cooked quinoa
  • 1 large orange (peeled and chopped)
  • 1 large Cara Cara orange (peeled and chopped)
  • 1 large avocado (pitted, peeled, and chopped)
  • 2 tablespoons fresh mint (chopped)
  • 1/3 cup shelled pistachios
  • 1/4 cup crumbled feta cheese

Method

  1. In a small bowl or jar, whisk together the olive oil, orange juice, lemon juice, honey, salt, and pepper. Set aside.
  2. In a large bowl, combine the kale, olive oil, lemon juice, and salt. Massage the kale with your hands until the kale softens, about 2 minutes.2 min timer
  3. Add the cooked quinoa, oranges, avocado, mint, pistachios, and feta cheese. Gently toss. Drizzle citrus dressing over the salad and gently toss again. Serve.
  4. Note-blood oranges or clementines are also good in this salad. You could even throw in some grapefruit. This salad is best the day it is made.

High blood pressure check: watch for salt, stock cubes, soy sauce, cured meat, cheese and other high-sodium packaged foods. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.

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