Shredded Kale Salad

What is your favorite way to eat kale?  My family likes kale chips, sautéed kale in coconut oil, and steamed kale, depending on the day.  I also like to sneak baby kale into our smoothies.   My favorite way to eat kale is this delicious shredded kale salad.  There are so many ways to enjoy kale, so if your family doesn’t care for it one way, try another way to prepare it, maybe dipped in your favorite dressing?

Kale is one of the most nutrient dense vegetables.  One single cup of raw kale contains Vitamins A, K, C, and B6, as well as Manganese, calcium, copper, potassium and Magnesium.  If you want to boost your nutrient in take, consider loading up on kale. 

Shredded Kale Salad

Adapted from Angela Liddon’s book, Oh She Glows Every Day

Ingredients for toasted Walnuts

1 cup raw walnuts

1 garlic clove minced

4 teaspoons nutritional yeast

4 ½ teaspoon extra virgin olive oil

pinch of sea salt

Ingredients for salad and dressing

1 large bunch of lacinato kale, stemmed

2 garlic cloves minced

¼ cup of fresh lemon juice

4 tablespoons of extra virgin olive oil

pinch of sea salt

freshly ground pepper to taste

1 to 2 handfuls of dried cherries for garnish (free of oils and extra sugar)

Instructions for toasted Walnuts-

1.     Preheat oven to 300 F.

2.     Chop walnuts into bite size pieces. Spread the nuts on a baking sheet and bake for about 8 to 10 minutes until lightly golden.

3.     Transfer nuts to a small bowl and add garlic, nutritional yeast, oil, and salt.  Stir until combined then set aside.

Instructions for salad and dressing-

1.     Finely chop kale.  Place in a large bowl.

2.     In a small jar with a lid add garlic, lemon, oil, salt, and pepper.  Shake well.

3.     Pour dressing onto kale and massage kale for about 30 seconds.

4.     Sprinkle walnuts all over and add dried cherries on top.

5.     Cover and refrigerate for 30 to 60 minutes to soften the kale or serve immediately. 

Enjoy!

Grass fed, Grain finished... What does it all mean?

Grass fed, grass finished, grain finished, organic, natural… what does it all mean? The food an animal consumes is used by its body to grow and develop. Animals that consume a nutrient poor diet produce a nutrient poor food source compared to animals fed a natural nutritious diet.  The latter produce nutrient rich food. Choosing a good quality meat does matter in achieving optimal health. Here are a few definitions to help you navigate the beef section at the grocery store. Buying meat local provides a great opportunity to get to know your farmer, ask questions, find out what the animals were fed, and learn about the lifestyle they have led. 

Grass fed/ grass finished (the label will read 100% grass fed): Cattle have daily access to the outdoors, sunlight, and fresh air. They eat grass in the pasture and are fed hay during winter months.

Grass fed/ grain finished (label will read grass fed): Cattle eat a natural diet the first part of their life and then are fed grain the last part of their life to help them bulk up quickly.  This process negates a lot of the benefits of being fed grass for the majority of their life.

Organic: Cattle are fed organic feed but are not necessarily grass fed.

Natural: The word natural has little meaning since it isn’t regulated by the government. Any food can be labeled as “natural.”

Conventional beef: Cattle are fed corn and soy GMO feed which is not a natural diet, therefore not easy to digest. They do not graze in pasture and are not exposed to sunlight. They also receive antibiotics and growth hormones.

Benefits of eating 100% grass fed beef:

·       A more nutrient dense food

·      Higher in omega 3 and conjugated linoleic acid (CLA)—both play an important role in brain health and metabolism

·      Reduces inflammation and creates more balance. Anytime we can make an effort to eat more anti-inflammatory omega 3-rich foods versus inflammatory omega 6-rich foods we are better off.  The Standard American Diet (SAD) has an abundance of foods high in omega 6s which triggers many inflammatory diseases.

·      High in antioxidants and higher in beta-carotene, Vitamin D and Vitamin E

·      Tastes better

·      The frequency of E. coli contamination in grass fed meat is extremely low compared to conventional meat. 

·      Leaner meat

Tips on buying beef:

·       Grass fed meat is more expensive but because it is more nutrient dense, you can eat smaller portions (which costs less) and still get more nutrients compared to eating conventional meat.

·      If buying grass fed meat it out of your budget, try buying leaner meats conventionally sourced since toxins are stored in fat.

Hope this helps make shopping for beef a little easier.