Loaded Kale and Quinoa Salad: A powerhouse salad

When I need a salad that does double duty, this Loaded Kale and Quinoa Salad has become my go-to recipe. Combining nutrient-dense ingredients that specifically support my perimenopausal symptoms without sacrificing incredible flavour in every bite.

Why This Salad Is Your New Best Friend During Perimenopause

Let's talk about why each main ingredient in this Loaded Kale and Quinoa Salad is particularly beneficial during perimenopause:

Kale: Your Hormone-Balancing Greens

Kale isn't just trendy – it's a perimenopausal superfood. This leafy green is packed with calcium and vitamin K, essential nutrients for maintaining bone density during a time when estrogen levels are fluctuating. The high fiber content helps manage weight fluctuations and your overall gut health. Kale is packed with antioxidants, supporting overall cellular health.

Quinoa: The Complete Protein Solution

During perimenopause, maintaining muscle mass becomes increasingly important. Quinoa steps up to the plate as a complete protein, containing all nine essential amino acids. This ancient grain also provides:

• Sustained energy levels (goodbye, afternoon slumps!)

• Iron for reducing fatigue

• Complex carbohydrates for stable blood sugar

• Magnesium for better sleep and mood regulation

Roasted Chicken: Lean Protein for Strength and Satiety

Adding roasted chicken to this salad isn't just about taste – it's strategic. As we navigate perimenopause, lean protein becomes crucial for:

• Supporting muscle maintenance

• Managing hunger and cravings

• Stabilizing blood sugar levels

• Providing B vitamins for energy production

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The Recipe That Keeps on Giving

What makes this Loaded Kale and Quinoa Salad truly special is its versatility. Make a big batch on Sunday, while the chicken and quinoa are still warm and you have a cozy and hearty meal. But this hearty kale stands up beautifully and this salad keeps well for a few days, so portion out the leftovers, and you've got a nutrient-rich base for multiple meals throughout the week.

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Loaded Kale and Quinoa Salad

Tools: Salad Bowl | Cutting Board | Chef’s knife

Ingredients:

Lemon Vinaigrette:

• 1/2 cup olive oil

• 1/2 cup lemon juice (about 2 lemons)

• 1 tbsp Dijon mustard

• 2 tsp honey

• 1/4 tsp garlic powder

• 1/2 tsp oregano

• 1/2 tsp kosher salt

Dry Ingredients

• 1 cup uncooked quinoa

• 1 1/2 cups chicken broth/stock

• 1 head kale, tough ribs removed and chopped

• 1 cooked rotisserie chicken, meat removed and shredded

• 1 large carrot, shredded (or buy pre-shredded)

• 1 cup grated parmesan cheese

• 1 cup cranberries

• 1 cup roasted pepitas or salted, chopped almonds or pistachios

  Directions:

  1) To make the vinaigrette: place all the vinaigrette ingredients into a jar with a tight lid or into a bowl and mix well to combine. Taste and adjust to your liking!

  2) To make the quinoa, bring 1 1/2 cups of chicken stock to a boil. Add in the 1 cup quinoa and reduce the heat to a simmer. Cover with a lid. Cook for 12-15 minutes or until all the liquid has been absorbed. Fluff with a fork and set aside.

  3) To a salad bowl, add 2 cups of the quinoa, the whole head of chopped kale, the shredded chicken, the shredded carrot, the 1 cup cranberries and your desired amount of dressing. I used it all.

  4) Add in the 1 cup nuts and more parmesan, if desired! (add the nuts in at the end so that they don’t get soggy)

Enjoy!

Pro Tips for the Perfect Loaded Kale and Quinoa Salad

1. Massage your kale! Don't skip this step – spending a minute or so massaging the kale with a bit of the dressing transforms it from tough to tender.

2. Cook your quinoa in broth instead of water for an extra flavour boost. Remember to rinse it first to remove any bitterness.

3. Use a rotisserie chicken from the grocery store to stave time.

4. Add the nuts in at the end so that they don’t get soggy.

Making It Your Own

The beauty of this Loaded Kale and Quinoa Salad lies in its adaptability. Feel free to add:

• Roasted sweet potatoes for extra fiber and vitamins

• Avocado for healthy fats and hormone support (add this before serving. Avocado will not store well)

• Mix up your choice of nuts! Pumpkin seeds are high in magnesium and zinc, but any nut will do!

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Final Thoughts

This Loaded Kale and Quinoa Salad is more than just another healthy recipe – it's a thoughtful combination of ingredients specifically chosen to support women during perimenopause. It's proof that eating well doesn't mean sacrificing flavour or satisfaction. Give it a try, and let me know in the comments how you've made it your own!

Both you and your family will love this Loaded Kale and Quinoa Salad! Pin it for later or share it with someone who could use a powerhouse salad in their back pocket!

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When you see how easy it is and how great it feels to nourish your body in midlife, you won’t ever go back to highly processed foods that are void of nutritional value. My 7-Day Meals for Menopause Guidebook will walk you through the menopause transition with ease. You’ll find dozens of delicious recipes, sneaky ways to hit your protein target and so much more to help you look and feel amazing.