(Raw) Wilted Kale Salad

photo-51

Kale has become a new favorite leafy green in the past couple of years. There are plenty health benefits to this dark green celebrity including:

  • Cholesterol lowering
  • Cancer prevention
  • Detoxifying
  • Anti-oxidant with plenty of flavanoids

My favorite technique for a quick kale salad is called “massaging” the kale. This technique takes 1 minute (if you are using dinosaur kale) or 5 minutes (if you are using curly kale). There are several benefits from using the massaging technique:

  1. Better texture
  2. Easier to digest
  3. You get more nutrients
  4. Better flavor

Here is a recipe for a nutritious and flavorful 10 minute kale salad:

photo-52Ingredients
2 bunches kale, de-stemmed and chopped
1/4 teaspoon celtic sea salt
1/4 red onion, thinly sliced
3 Tablespoons pumpkin seeds, toasted
2 Tablespoon dried cranberries
Dressing
1/3 cup olive oil
Juice of 1/2 a lemon
1/4 tsp celtic sea salt
2 tsp dijon mustard                                                                                                                                      1/8 tsp fresh cracked pepper

Directions

1. Place kale and 1/4 teaspoon of sea salt into a mixing bowl. Massage salt into kale until for about 45 seconds until it begins to wilt. (It will get moist but you do not want liquid in the bottom of the bowl)

2. Add red onion, roasted pumpkin seeds and cranberries into the bowl

3. Whisk dressing together in a separate bowl. Then pour over salad and serve.

Store salad in the fridge for up to 3 days.

If you would like to get some healthy holiday recipes, I will be teaching a holiday cooking series in San Diego on November 20th and October 23rd.

Advertisements

Spring Veggie Wrap

This Spring Veggie Wrap makes for a great light snack! You also have the option to load it up with additional veggies, tofu, or animal protein to make it a more substantial meal option.

photo-21

Nutrition Suggestion: Consume at least 1 salad, smoothie, or veggie wrap each day

Prep Time: 5-10 minutes
Serves: 1

Ingredients
1 Tortilla*
1 Tablespoon of Pesto (Recipe: Kale & Almond Pesto)
4-5 leaves arugula or spinach
Broccoli sprouts
Cucumbers, thinly sliced
Radishes, thinly sliced
Salt & Pepper to taste
Optional: organic feta or goat cheese

* Whole wheat, organic corn, or gluten-free tortillas are widely available alternative to white flour. I like the Rudi’s Brand! If you’re looking for a lighter meal or snack, you can also try wrapping your ingredients in collard greens.

photo-19

Kale & Almond Pesto

You are most likely familiar with the classic pesto made with basil and pine nuts. Today, we are about to take pesto to a whole new level. In 10 minutes, you will have a delicious alternative pesto that will add a flavor kick to many of your favorite foods.

Pesto 2

Some suggested uses for pesto include:

  • Spread on a wrap or sandwich
  • As a pasta sauce
  • Combined with your favorite whole grain salad
  • As a dip for veggie sticks/ whole grain crackers
  • With your eggs or tofu in the morning

Ingredients:

  • 1/4 cup almonds
  • 1 small bunch of kale (dinosaur or curly kale), de-stemmed
  • 3 basil leaves
  • Juice of 1 lemon
  • 1 medium clove of garlic
  • 1/4 cup olive oil (or more for creamier consistency)
  • 1/2 tsp sea salt (to taste)

How to:

  1. Pre-heat oven to 350 F degrees. Line a baking tray with parchment paper and spread almonds out evenly. Place in oven for 10 minutes or until toasted. (Be sure not to burn.)
  2. Sprinkle 1/4 tsp sea salt over kale in a bowl and massage for 3 minutes (or until wilted).
  3. Blend all ingredients into food processor until well combined. For creamier pesto, add more olive oil.

photo-19

Nutrition fact: Consider this pesto as a healthy fat addition to your snacks and meals. The almonds and olive oil will keep you feeling full for longer when combined with a carbohydrate and/or a protein. Plus this pesto gives you a great excuse to sneak more leafy greens and  herbs into your diet.

Hearty Kale Salad with Quinoa & Citrus

photo-6

 

Nutrition fact– Leafy green vegetables contain moderate amounts of calcium. Hint: milk isn’t the only calcium source.

Prep Time: 5-10 minutes
Serves: 3

Ingredients
1/2 cup extra virgin olive oil
1 medium clove garlic, mashed
1/4 cup freshly squeezed orange juice
1/2 teaspoon sea salt, divided
Pinch red pepper flakes

2 bunches kale, ribs removed and leaves chopped
1.5 cups cooked quinoa
1/2 cucumber, very thinly sliced
1/4 cup toasted pumpkin, sesame or sunflower seeds
1/2 cup of broccoli sprouts
Segments of 1/2 an orange (optional)
Animal Protein: this salad pairs well with a light white fish or with chicken

Directions

1. In a small bowl, whisk together olive oil, orange juice, 1/4 tsp sea salt, red pepper flakes.
2. In a medium sized bowl, place kale and 1/4 teaspoon of sea salt. Begin to massage the kale until kale begins to wilt. Add quinoa to the kale.
3. Add dressing to the kale and let sit at room temperature from 10-30 minutes.
3. Add pumpkin seeds, sprouts, and your choice of protein