What better way to usher out the waning winter than with a fresh, green, kidney friendly salad recipe. That is why we are kicking off March with two of KidneyRD’s favorite salads. Summer might not be here yet, but don’t tell our palates!
Studies show that plant-based diets support kidney health. Quinoa, walnuts, and olive oil provide healthy fats and plant-based protein. Perfect for a satisfying and delicious meal anytime of year!
Quinoa: A kidney friendly plant-based protein
Quinoa (pronounced “keen-wah”), is a gluten-free grain that has become increasingly popular over the past decade. It’s native to the Andes region of South America but is now grown all over the world. It’s a grain that is easy to love because it cooks quickly and is incredibly versatile.
Quinoa is considered a plant-based superfood because it is rich in vitamins and minerals and is a great source of fiber and plant-based protein. Even though it’s protein rich, don’t be fooled! This grain works well on a low protein or very low protein diet to help preserve kidney function.
Worried about the phosphorus or potassium content of quinoa? Don’t be! A half cup serving of cooked quinoa contains about 150 milligrams of potassium and 150 mg of phosphorus. Fortunately, the phosphorus found in plants is bound to fiber and won’t be fully absorbed.
A perfect recipe for a kidney friendly salad
We love nutritious and satisfying salads because they’re an easy way to fill your vegetable quota for the day. While vegetables can be filling thanks to their fiber and fluid content, they are very low in calories and won’t keep you satisfied for long.
The trick to a satisfying salad is all in what you add! We love including healthy sources of fat and plant-based protein to turn a salad into a flavorful and well balanced meal that will keep you energized and content for hours. Below are some of our favorite add in’s that create the perfect recipe for a kidney friendly salad.
Want to learn more about our whole person approach to nutrition?
Join our monthly class to find out how we use the power of food to help support kidney health, or consider working with one of our expert Renal Dietitians.
Summer Salad
Ingredients
- 1 cup cooked quinoa
- 4 cups baby spinach
- 1 medium cucumber chopped or sliced into rounds
- 1 apple cored and sliced
- 1 cup blueberries
- 1/2 cup walnuts chopped
- 1/4 mint leaves chopped (optional)
Dressing:
- 1/2 cup olive oil
- 4 tablespoons lemon juice to taste
- 1 teaspoon Dijon mustard
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
Instructions
- Make dressing: In a jar, add olive oil, lemon juice, Dijon mustard, and season with salt and pepper. Close the lid and shake vigorously to mix. Add some maple syrup if you prefer a sweeter dressing.
- In a large bowl, add cooked quinoa, spinach, cucumber, apple, blueberries and optional mint.
- Pour dressing and toss to combine right before serving. Top each serving of salad with 2 Tbsp. of chopped walnuts.
Notes
Nutrition
KidneyRD Verdict on this kidney friendly summer salad
There is something about the combination of apples and blueberries in a salad that gets me every time. If you have it on hand, we definitely recommend adding mint to this recipe. It is subtle, but really adds that “je ne sais quoi”, making it feel bright and fresh!
ALL information you read on KidneyRD.com is purely for informational and educational purposes. Information is not intended to treat, cure or prevent any disease.