Mindful Eating Programs and Training

Mindful Eating Programs and Training

Kale Quinoa Salad with Honey Mustard Dressing

Chef Owen and Dr. Michelle May


As the temperatures rise, we start pulling out our favorite salad recipes. This recipe for Kale Quinoa Salad with Honey Mustard Dressing was a huge hit at a luncheon that Owen catered – so we think it will be a huge hit at your next summer event or family meal!

Chef Notes

Kale is a nutritious but bitter, fibrous green that becomes sweet and tender with kneading. Massaging kale is easy to do and well worth it. Remove the fibrous ribs then rub the leaves together or take bunches of kale in both hands and knead them for about five minutes until the leaves become dark, silky, and shrink by about half.

Health Notes

Kale is a cruciferous vegetable (like cabbage, collard greens, broccoli, and Brussels sprouts) that has a high concentration of antioxidant vitamins A, C, and K, and phytonutrients.

Quinoa is high in protein and contains all nine essential amino acids, so it is one of the few plant-based complete proteins (soy is another). Technically, quinoa is a seed but it functions like a whole grain in most recipes.


Salad Ingredients

2 bunches kale
1/2 cup quinoa (dry), cooked according to package directions
1 cup red grapes, sliced in half lengthwise
1/4 cup roasted sunflower seeds
1/4 cup grated manchego or other white cheese
Zest from one lemon
Salt and pepper to taste

Honey Mustard Dressing

1/4 cup dijon mustard
2 tablespoons honey
2 tablespoons olive oil
1 teaspoon lemon juice
1/4 teaspoon garlic powder
1/4 teaspoon pepper 


  1. Blend dressing ingredients together and refrigerate until ready to use.
  2. Once quinoa is cooked, drain and rinse with cold water. Set aside.
  3. Wash kale and remove stems.
  4. Roughly chop kale and massage for about 5 minutes (see Chef’s Notes).
  5. Combine kale and quinoa, tossing gently in a large bowl.
  6. Add grapes, sunflower seeds, cheese, lemon zest, and season to taste.
  7. Toss with dressing and serve.
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