Massaged Kale Salad

With kale being in season, I thought I would share with you all my simple, and easy kale salad recipe. This salad is great because it lasts in the refrigerator for almost an entire week, and is a great to pack for lunch or even a snack. It's very easy to make, with simple/inexpensive ingredients.

Massaging the kale allows all the nutrients to get released, and also takes a lot of the bitterness out of the green. I love massaging my hearty greens, like kale, because it gives it a great texture and flavor. The quinoa in this salad can be taken out, but I highly suggest using either quinoa or rice to help make this dish a full meal and more filling. Also, either rice or quinoa will add protein and some complex carbohydrates to the salad. 

Kale and Quinoa Salad

7-8 servings

Salad:

3 cups kale (roughly chopped)

1 Vidalia onion (diced)

1 English cucumber (diced)

2-4 medium sized carrots (diced)

½ cup cherry tomatoes (whole or cut in half)

½ cup raisins (or other dried fruit)

½ cup seeds or nuts (pumpkin, sunflower, almonds, pine nuts)

1 cup dry quinoa (optional)

Dressing:

2 Tbsp. Dijon mustard

4 Tbsp. balsamic vinaigrette

3 Tbsp. Raw apple cider vinegar

1 lemon (juiced)

1 tsp. sea salt

1 tsp. garlic powder

1 tsp. black pepper

3 Tbsp. oil (optional)

Prepare quinoa in water or stock (chicken, vegetable, or mineral), let cool. Place rinsed and chopped kale in bowl, and gently massage with clean hands for 5 minutes or until the kale has become soft and a vibrant green. Combine the rest of the veggies, fruit, and nuts/seeds, as well as the cooled quinoa.

Wisk together the ingredients for the dressing and combine with salad.

Store in air-tight container for up to a week.

I also was able to create a Nutrition Facts label for this recipe with a food processing program that my school has. Each serving is about a cup of the salad. Check out that vitamin A and fiber content! 

10 Foods to ADD to Your Grocery List in 2015

With the new year finally here, lots of people are beginning diets and making decisions to remove things from their diets. Taking foods away can be beneficial to your health, but it can also be disappointing and feel a lot more like a loss/failure if those foods make it back onto your plate. Removing things can feel negative and overwhelming. So instead, try adding things to your diet/life and slowly you will find that you don't crave the "bad" foods as much! I love the concept of adding foods, rather than removing because adding is much more positive and you'll be getting those nutrients from the good foods you add regardless of the other foods you're eating. So here are 10 foods I think you should add to your grocery list and incorporate into your menus in the new year.

1. Avocado

Avocado is one thing I can't go a day without. It is creamy, delicious, and so satisfying. Not only does avocado have an amazing taste but it's very versatile and has tons of good fats. I love making guacamole with a mashed avocado, salt,
pepper, and a little lime juice. This is a perfect dip for fresh veggies or to even put onto salads, a stirfry, chili, soup, or a piece of toast. Also, throwing a few slices into a green smoothie is excellent as well!

2. Almond Milk

Almond milk is another essential item for me. I use it in smoothies, oatmeal, sometimes in coffee, and even just warmed up with some cinnamon is a great nighttime drink. The Silk brand of almond milk is my favorite because the ingredients are simple and it doesn't have a lot of preservatives (like carrageenan, which can cause digestion problems). Silk's Unsweetened Vanilla is my favorite. In just one cup of almond milk you're getting almost 50% of your daily value of calcium, which is awesome! Dairy milk can often cause digestion problems, as well as draw out calcium in your bones because of the acidity, but almond milk doesn't cause a pH imbalance like dairy milk does. I definitely recommend trying out almond milk. Sometimes, I even make my own. Check out my recipe for homemade almond milk here !

3. Oats

Lots of people forget about oats and how great they are! They are a staple in my diet, and they should definitely make their way into yours as well. Oats are packed full of fiber, and are so filling and satisfying for breakfast. Oats also help to lower cholesterol, so not only are they delicious but definitely nutritious. They can be used for so many different things; not just oatmeal. By blending some oats in a blender you have a quick and simple flour to use in baking recipes. Throwing some oats into a smoothie adds whole grains and fiber. Oats are very inexpensive as well, so there is really no reason not to add them to your grocery list!

4. Flaxseed

I discovered flaxseed about three years ago, and am so glad that I did. Milled flaxseeds are very inexpensive and filled with nutrients including fiber, magnesium, and omega-3 fatty acids. So throw out your fish oil supplements and instead, EAT your omega-3s with flaxseeds. Milled flaxseeds don't have a very strong flavor, so they can be put in almost anything. My favorite ways to use flaxseed are to add a Tbsp. into oatmeal, smoothies, on top of salads, and incorporate them into baked goods. Also, they make a great egg replacer for all my fellow vegans out there! Just one Tbsp. flaxseed combined with 3 Tbsp. of water can be used to replace an egg in almost any baking recipe!



5. Apple Cider Vinegar (raw)

If you don't have raw apple cider vinegar in your refrigerator right now, go add it to your shopping list . . . right now, go do it. Apple cider vinegar is one of the best "foods" you could possibly have on hand. ACV can be used for tons of different things, from cleaning to drinking. Check out some ways to use it here. It's fairly inexpensive and seems to last forever! ACV is the best vinegar to use because it is the only non-acidic vinegar, so it is gentle on your stomach's pH levels. ACV actually alkalizes your stomach rather then causing it to become acidic like white, red, or balsamic vinegars.

6. Sweet Potatoes

Not sure if you're getting enough vitamin A? Well just eat a sweet potato a day and you'll never have to worry about vitamin A again. Just one sweet potato has well over the recommended daily value of vitamin A, along with lots of other vitamins and minerals. Sweet potatoes are inexpensive and super easy/versatile to incorporate into your diet. Roasted, mashed, steamed, pureed, curried, spiced, sweetened -- the possibilities are endless!


7. Quinoa

Although quinoa tends to be a little more expensive than some other grains, it's definitely well worth it. Quinoa truly is a superfood, packed with lots of nutrients and is so delicious. It's probably my favorite grain, because it makes such a great base for tons of flavors and dishes. It's a great plant based protein and is so easy to prepare to have on hand all week long. Quinoa can be a great base for a stir fry, a yummy addition to a salad, the main part of a soup, stew or chili, and can also just be eaten on it's own with different spices and/or dressings. Check out my Asian-inspired quinoa and kale recipe here!



8. Greens

Eating fresh greens can be a challenge for me because I always seem to forget about them, and eat other foods instead. This year I'm really going to try to make an effort to always have fresh greens on hand, and eat them everyday. My favorite way to eat my greens is in a smoothie, because it's so easy to prepare and doesn't take much thought. I just blend up some frozen fruit with a few handfuls of greens (kale and spinach are my favorites) and some cold water or almond milk. Incorporating greens into a stir fry is another way I try to get in my daily greens because wilted greens are much easier for me to eat. My number one tip for buying greens is to remember that "the darker the green, the better." By buying darker greens, you're guaranteed for more nutrients as well as phytochemicals. Kale, spinach, and romaine lettuce are my three favorite greens.


9. Dates/dried fruit

Dried fruit is probably one of the best snacks to have on hand. It's perfect for anyone who is on the go, or is a snacker like me. Dates, dried figs, and raisins are my three favorite dried fruits to keep in my pantry because they are all three super sweet and satisfying. Dried fruit is a great source of energy and is so portable as well as affordable. If you've never tried a date before, do it today! Medjool dates are my favorite and are basically equivalent to eating candy. Yum! You can usually find dates in the produce section of grocery stores and they are often sold in bulk as well.



10. Green Tea

Green tea isn't necessarily a food, but I wanted to include this in my list because it is something I think everyone should be incorporating into their diet. A few years ago, I made a conscious effort to start drinking a cup every day. Although it doesn't happen every single day, I try to at least have a box of green tea in my tea "collection" so it's easier for me to remember and actually drink it. Drinking a warm mug of green tea is not just good for your body, but I think it is so good for your soul. There is something about the process of making a cup of tea, drinking it, and feeling so great afterwards. My all-time favorite green tea is Bigelow's Green Tea with lemon or peach -- definitely the best in my opinion. There are so many health benefits that come with drinking green tea, so there is really no reason not to add it to your grocery list!

Asian Inspired Quinoa and Kale Salad

I absolutely love quinoa, kale, and Asian food . . . so I thought it was only necessary to come up with a recipe that combined all three of those things. This recipe is super simple, fairly cheap, and packed with protein. This makes a great lunch that you can pack to take with you to school, or work.

What's great about this recipe:

Quinoa is an amazing superfood. It's packed with protein and has all essential amino acids (which are the building blocks of protein). Another great thing about quinoa is that it is gluten free, so if you have celiac or have a sensitivity to gluten this is a great grain to incorporate into your diet.

Edamame is another great source of plant based protein. I love to use edamame because it is the most unprocessed form of soybeans. When buying edamame, look in the frozen vegetable section of the grocery store, and stick with organic edamame since soy is usually grown from GMO seeds.

Kale of course is another superfood, packed with tons of nutrients. I love throwing kale into dishes like this, because it just packs more nutrients into a dish. Also kale is in season right now, so it's pretty inexpensive.

Liquid Aminos are a great product to have in your refrigerator. The taste is almost identical to soy sauce, but isn't filled with sodium and preservatives like real soy sauce is. It is also non GMO and gluten free unlike most soy sauces. I love that it has all the amino acids, which are so important for our bodies to have and use.

Asian Inspired Quinoa and Kale Salad 

(Vegan/Gluten Free/Nut Free)

Servings: 4

1 small bunch of kale 

4 medium carrots

1 cup broccoli 

1/2 yellow onion 

1 cup edamame (shelled)

1 cup dry quinoa

Dressing:

1 Tbsp. miso 

1 Tbsp. dijon mustard

4 Tbsp. liquid aminos 

2 Tbsp. raw apple cider vinegar

1 Tbsp. rice vinegar

1 tsp. grated ginger

1. First, you want to cook your quinoa. I like using a rice cooker, because it's super simple and you can just put in the water and quinoa and walk away until it's done. But you can also do it on the stove top, just bring the quinoa and water to a boil and then simmer it on medium until all the water has been absorbed. 

        

2. Next, chop up all your vegetables. I like to chop up my carrots in thin sticks, because I think it looks nice and gives a great texture to the dish, but you can dice them if that's easier. 

Also, be sure to rinse and de-stem your kale!

               

3. Now it's time to sauté! Get a large sauté pan and lightly spray it with whatever type of cooking spray you prefer, and turn the heat on a little past medium. Once the pan is nice and hot add in your vegetable and edamame and cook until soft.

4. Cook the kale in a large pot on medium heat with the lid on. This way you can soften the kale and it will shrink in about half it's original size.

   

5. Once your vegetables are cooked and your kale is wilted, throw your vegetables in the pot along with the kale, and add in the cooked quinoa as well. 

6. Now it's time to make the dressing. Simply put all the ingredients in a bowl and mix them together with a fork. Then, add in the dressing to the quinoa and vegetable mixture. 

                

    

And that's it! A quick and easy dish that can be eaten throughout the week for lunch or dinner. I suggest topping it with some fresh avocado and sesame seeds.

Kale Yeah! My Obsession of the Greatest Green in the World

Today, I will be talking about my favorite green...the best green leaf in the entire world, k a l e. There are so many reasons why I'm so in love with this green, and I could talk about it all day. I actually wrote a whole research paper on it last year (if you actually want to read it, I'll put a link to it).

Kale is not only delicious, but its also super cheap, and has so so so so many health benefits.

     Delicious & Versatile:

When you first try kale, especially if its raw you may think I'm crazy for saying it's so delicious...especially if you are iceberg lettuce person. Kale has a deep, green taste and depending on the type of kale can be a little bitter. It may take a few attempts for you to get used to the deliciousness of the green, but it is worth it in the end. If you're not a fan of the raw kale (which most people aren't) that is totally fine because it is an a m a z i n g green to cook with. Because it is packed with nutrition, and is such a hearty green it cooks beautifully. This green is also great to sneak into smoothies, for added nutrition. If you add enough fruit (three parts fruit, one part green) you can barely taste the kale.

 

The versatility of this green is also enormous. Because this green is so hearty, it can be used as a wrap, or "taco" for a great carb-free, non-processed option.

Also, because kale is so great to cook with, it is perfect to throw into soups, or stews because it can withstand heat very well. Another great way to use kale is to make chips out of them! Kale chips are becoming the latest "trend" and you can find them in most grocery stores, but the store-bought kale chips are so expensive, it is kind of ridiculous. So I definitely recommend making your own. 

k a l e  c h i p s.

All you need to do is de-stem the kale (curly kale works best) wash and fully dry it, then lay it out on a cookie sheet, spray it with a little cooking spray (preferably olive oil, or coconut oil spray) then season it with whatever you'd like (salt, pepper, garlic, red pepper flakes). Lastly, put it in an oven preheated to about 400 degrees, for around five to ten minutes or until they are crispy (keep a close eye on them, so they don't burn!). Then let them cool and enjoy! 

     Nutritious:

The nutrition in kale is kind of unbelievable. It really is a powerhouse, and provides so many benefits in small amounts. It is very low in calories, you can basically eat as much of it as you want (as long as you're not adding butter or a ton of other things to it). In just one cup, you can get well over the recommended amounts of vitamin K (great for blood clotting, and strong bones), and vitamin A (awesome for your eyes). One cup of kale also has about 70% of the recommended amount of vitamin C (which is obviously really good for your immune system). Not only does it have a bunch of vitamins, but it also has a ton of antioxidants as well as anti-cancerous properties. Kale is also a great detoxifier. Like I said before, I really could talk about how great kale is all day long! 

So hopefully, I have persuaded you to give kale a try if you've never tried it before. And if you have tried it before, and hated it hopefully you'll give it another chance...your body will thank you!

LINK TO MY KALE RESEARCH PAPER (for all my fellow foodie nerds) :https://drive.google.com/file/d/0B1f3pT2S32cCcGpHdVVfLWZrOVE/edit?usp=sharing