All Hail Kale Salad

We are back!  I just finished my first of two lactation educator course on my road to becoming an IBCLC (International Board Certified Lactation Consultant - basically a breastfeeding expert).  I don't think I have been so busy in my life!  Balancing teaching online for ASU, teaching Karve classes and prenatal nutrition classes, seeing clients, and making Milk Miracles cookies plus at least 12 hours of course work per week - on top of being a "stay at home mom" - makes me grateful that I survived the last few months!

Intern Kelsey is almost no longer a student intern.  Soon she will be a dietetic intern and will be on her on road toward being a registered dietitian.  I am so proud of her!  We find out what program she matches to in a few weeks, and I am confident that she will find the perfect spot for her!

Megan

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From Kelsey:

I am very excited to be sharing with you this recipe I found online from one of my favorite restaurants, Veggie Grill.  Veggie Grill was a new discovery by my family and me a few years ago when we were shopping at The Grove in Los Angeles, California.  Sadly, there are no locations in Arizona yet, but we are hoping that this will change soon!  This past December I was able to go to San Diego and my family and I ate there three out of the four nights.  The restaurant is completed vegan and, like this salad, is appealing to almost everyone.

Another reason I LOVE this salad is because it contains one of my most favorite super foods, which is kale.  Let me give you a little background on how good kale is for you.  It is low in calorie, high in fiber and has zero fat.  Kale is high in iron, Vitamin K, Vitamin C and calcium.  In addition, it is a great anti-inflammatory food, containing 10% of the RDA of omega-3 fatty acids.  Omega-3 fatty acids can help fight arthritis, asthma and autoimmune disorders.  If that isn’t enough to make you want to try some kale, let me just tell you that this salad contains the most amazing caramelized walnuts.  Yep, I thought that might do the trick!  Hope you all enjoy this nutritiously astounding salad from The Detoxinista’s blog page. 

All Hail Kale Salad

Maple Glazed Walnuts

Ingredients:

2 cups walnuts

1/3 cup pure maple syrup

1/8 teaspoon fine sea salt

Instructions:

In a large skillet over medium heat, combine the walnuts, maple syrup and salt.

Stir often, until the walnuts are toasted and the maple syrup is caramelized, about 3-5 minutes.

Papaya Ginger Dressing

Ingredients:

½ cup papaya chunks

¼ cup fresh lime juice

2 Tablespoons apple cider vinegar

2 Tablespoons extra virgin olive oil

¼ cup honey

¼ teaspoon fine sea salt

¼ cup water, or more to thin

Instructions:

In a high-speed blender, combine all of the ingredients and blend until completely smooth and silky.

Salad

Ingredients:

1 bunch curly green kale

Mango Pineapple Salsa, from Trader Joe’s (or any salsa of choice)

Papaya Ginger Dressing

Shredded cabbage

Maple Glazed Walnuts

Instructions:

In a medium bowl, toss the shredded cabbage in a bit of the Papaya Ginger dressing, and coat well. Set aside.

Scoop some of the Mango Pineapple Salsa or any salsa of your choice onto the salad.

Top the kale leaves with a bit of the Ginger Papaya dressing, then use your hands to massage the dressing well into the leaves. The kale will soften and wilt as you go!

Transfer the massaged kale onto a serving plate; top with marinated cabbage, salsa and the Maple Glazed Walnuts.  Mmmmmmmmmmmm.

Enjoy!

Kelsey

Raw Kale Salad - Whole Foods Inspired

Of all the pre-made items at Whole Foods, my favorite go-to is their raw kale salad.  Full of wonderfully healthy tomatoes, pine nuts and cranberries, it has a tangy-sweet flavor but is packed with vitamin A, vitamin K, lycopene (anti-oxidant), flavonoids (anti-inflammatory), and isothyocyanates (cancer-preventive).  Plus, with a bag of pre-chopped organic kale, it's super easy and quick to make.

Even though the kale is completely raw, in this recipe it is softened and has a very palatable texture.  What's the secret, you ask?  Adding lemon juice and "massaging" it into the kale softens this sometimes bitter member of the cabbage family and imparts a fresh flavor.  I found this recipe on WeGottaEat and adapted it slightly for my liking.  I also added tomato so it's just like the kind I purchase at my local WF.  The pictures are of this recipe, doubled.  It keeps really well in the refrigerator for a few days and is great topped with sliced chicken or wild salmon for a more complete meal.

Ingredients:

3 cups organic raw kale, chopped

1/4 cup pine nuts

1/4 cup cranberries 

1 organic tomato, chopped

Juice of 2-3 whole lemons

2 T cold pressed extra virgin olive oil

pinch sea salt

pinch pepper

Instructions:

Sprinkle lemon juice on kale and work into the leaves.

I basically used clean hands to cover each leaf with a little juice.  You could use even more lemon juice if you like an extra "lemon-y" flavor.
 

Add chopped tomatoes:
 

Add cranberries.  I was running low so didn't add as many as the recipe calls for.
 

Add pine nuts.
 

Top with olive oil, salt and pepper.  Stir to combine.  Cover and refrigerate.  Serve cold after a few hours so that the flavors can set and the kale can soften even more.

Save yourself some money at Whole Foods and give your body an amazing nutrient boost!

*M*

Freebie Friday - The Health Foodie Kale Chips from North Scottsdale Farmers' Market

To enter to win this week's Freebie Friday - a container of spicy kale chips from The Health Foodie as sponsored by the North Scottsdale Farmers Market - leave a comment below telling me how you like to incorporate leafy greens into your diet! You must comment by 11:59 PM Pacific time on Friday, March 23rd to be eligible.

The North Scottsdale Farmers Market, my favorite spot for local, fresh produce, meats, eggs, and other goodies, has been so kind to sponsor one Freebie Friday per month! The market opened during the summer of 2010 and has been a go-to spot for me and many of my clients since then. Below are some images straight from the market. Don't these tomatoes look rockin'?

The North Scottsdale Farmers Market is a year round Saturday farmers market located at the Shops at 94 Hundred located at 9343 E Shea Boulevard, Scottsdale, AZ 85260 - just one mile east of the 101 on the south side of Shea Boulevard. Check their website for hours.

Local honey may help desensitize you to the pollen in your area if you start incorporating it into your diet!

Not only is this produce delicious and locally grown, it's grown without pesticides and is a great deal!

I take advantage of their awesome delivery service (only $3 delivery fee within a 10 mile radius!) when I can't make it to the market. The girl who delivers it comes into my house (if I'm there) and helps me put everything away! Plus, she often brings recipes based on what I purchased. Now that's full service. For delivery, simply go to their order form on their website and place your order before 1 pm on Fridays. Your order will be delivered to your front doorstep on Saturday. If you are not home for your pick up, they ask that you leave ice on your doorstep. Safety first!

Kale Chips

This first Freebie Friday from the NSFM is a container of spicy kale chips from the Health Foodie! You know how much I love kale - and I have even tried my hand at my own kale chips. Kale is packed with nutrients like vitamins K, A, C and fiber, and kale chips provide a nice balance of fat and protein to round out your snack. However, sometimes it's much easier to buy them then make them yourself, and I love to buy them from a local company who is really concerned about quality and ingredients.

Here's some more information, straight from their owner, Zack Funke:

"We are a local Phoenix based company that started in November 2009. We produce the greenest product on the planet, kale chips! We use hand selected kale from local farmers and batter the leaves in our proprietary blend of cashews and spices, then dehydrate these coated leaves to a crisp perfection. Our signature line consists of four flavors: Most Original, Extra Cheesy, Mucho Spicy, and Garlic Goody.

We package the chips in recyclable and reusable plastic containers that can be conveniently returned at farmers market for a credit. We distribute the chips at every major farmers market throughout the valley. These select local retailers also stock the chips: Luci's Healthy Marketplace, Tempe Farmers Market Store, Phoenix Public Market, Healthy Habit, and Tom's Thumb Market. Soon they will be available for purchase by April 1st at our website!

The owner, Zack Funke, is a beekeeper that maintains hives in South Phoenix at the Garden of Tomorrowland, at which community residents aid in growing veggies and fruits without the use of pesticides. He expects his first yield of honey this spring. Zack is connected to a network of beekeepers in Arizona and in surrounding states that work bees in the traditional way, without the use of treatments, fumigants, or other contaminants. The honeys are hand selected and judged on the basis of purity. All are raw and unfiltered to ensure the flavor profile and nutritional value of the honey is maintained."

By the way, they also have GRASS-FED BEEF JERKY! How cool is that?!?!

Enjoy!

*M*

Raw Chipotle Kale Chips

Have you guys seen these delicious Alive and Radiant kale chips at Whole Foods?




I love them and buy 1-2 bags per week. My favorite flavors are Cheezy Chipotle and Ranch, but I really have loved all other flavors (including Tarragon Dijon and Quite Cheesy) - just stay away from the Orange Creamsicle! They're a great way to get a satisfying, snack-y crunch without the processed corn, wheat, and oils found in most chips. Unfortunately, however, they contain about 2 servings for their hefty $5 price tag. I was determined to make my own.

I came across a recipe using the same ingredients on this blog, "Be Well with Sue," and adapted the recipe slightly. However, if you do a web search you can find many variations of raw kale chips - you can even do (brace yourself) a chocolate flavor! (Seriously, it's actually delicious! I promise!)

Here's what I made to create these delicious little treasurers. They are incredibly addictive and snack-able, plus they're a great way to get kale, an amazing super food, into your diet. Kale is chock full of over 45 identified flavonoids and has potential as a cancer-preventive, heart-protective, and detoxifying super-food. Plus, the cashews in this recipe offer a dose of healthy fat and protein, and the nutritional yeast (see below) offers complete protein and B vitamins. I dropped a few of these chips the floor and realized that my pups like them too. If my vegetable-averse dogs will eat them, I'm pretty sure your pickiest eater will too!

This recipe uses a dehydrator to keep the kale chips "raw" (a.k.a. below 118 degrees F). Raw foods generally have more intact enzymes than cooked foods. While I actually think there are benefits to cooking foods, I try to eat at least 50-60% (or more) raw. Instead of using a dehydrator, which can put you out a few hundred bucks, you can bake these in the oven. Check out this post from my beautiful friend Maya for more information! However, owning a dehydrator has been really fun for making other things like fruit leathers, banana chips, and turkey or beef jerky.

Raw Chipotle Kale Chips

Ingredients:
2 bunches kale (I used 1 pre-washed bag and 1 bunch)
2 cups raw cashews
1/2 red bell pepper
Juice of 1 lemon
6 T. nutritional yeast*
2 tsp. chipotle powder (find in the Hispanic foods section)
1 1/4 cups pure water

* Nutritional yeast is not brewers yeast - it's a deactivated yeast with texture similar to cornmeal that is often used by vegans as a good source of B vitamins and as a complete protein. (Complete proteins have all essential amino acids - this is hard to get for those who don't eat animal proteins.) It gives a "cheesy" feel in this recipe. Find it in the supplements section of most health food stores.

Instructions:

Assemble ingredients:


Soak the cashews for 2 hours by submerging them in water. This makes them must softer and easier to blend, plus they're easier on your digestion. Just put them in a bowl, cover with water, and sit them on the counter for a while. Maybe you can go take a Karve class while you wait? :)


Discard the water.


Blend all ingredients except kale in a blender or food processor to make the "cheesy" sauce.








Wash the kale and remove the large center stem.


Tear into bite-sized pieces. I actually wish I would have made bigger pieces than I did, so experiment with different sizes.


Pour the sauce on the kale and mix well. Use your hands to massage the sauce into the kale.



Spread the kale onto dehydrator sheets. I used 4 sheets for this recipe.




Dehydrate for 8-12 hours at 120 degrees. I did this overnight, and my house smelled yummy when I woke up! Kale chips for breakfast anyone?




Enjoy! I know I REALLY did :)

*M*

Kale Waldorf Salad

My husband hates kale. Well, he hated kale, until this recipe. Kale is such a wonderful source of vitamins and minerals, and it has been studied extensively for its anti-cancer, heart-protective effects...hence my insistence to get Greg to love it. I'm so glad I finally found something that he actually likes!

This recipe, taken from the Whole Foods website, combines healthy, almost all raw foods together in a combo that lasts at least 3 days in the fridge (if it's not gobbled up before then). It would be especially delicious as a full meal, topped with chicken.

Whole Foods Kale Waldorf Salad

Ingredients

4 cups packed finely chopped raw kale, preferably dinosaur kale
1 large red apple, such as Fuji or Honeycrisp, chopped, divided
1 cup thinly sliced celery
1/2 cup walnuts, toasted and chopped, divided
1/4 cup plus 2 tablespoons raisins, divided
2 tablespoons Dijon mustard
2 tablespoons water, more if needed
1 tablespoon red wine vinegar
1/8 teaspoon sea salt

Add half the apple to kale along with celery, 1/4 cup walnuts and 1/4 cup raisins. Put remaining apple in a blender along with remaining 1/4 cup walnuts, remaining 2 tablespoons raisins, mustard, water, vinegar and salt. Purée until well combined and slightly thick, adding water if needed to thin. Pour dressing over kale salad and toss to combine.

Instructions

Place kale in a large bowl.

Add half the apple to kale along with celery, 1/4 cup walnuts and 1/4 cup raisins. Note: I made this recipe on a whim and didn't have celery, so I added a little extra apple.




Put remaining apple in a blender along with remaining 1/4 cup walnuts, remaining 2 tablespoons raisins, mustard, water, vinegar and salt.





Purée until well combined and slightly thick, adding water if needed to thin.




Pour dressing over kale salad and toss to combine.




Enjoy!

*M*