WEEKLY MINDFUL TIP #3 Massage your Kale

Are you over it? The Kale trend. Maybe you are, but don’t give up yet because it really is a super food! It is full of iron, vitamins A, C, K, antioxidants, and has more calcium than milk. I have tried getting kale “tender” a few ways, dropping it into boiling water for a few seconds…this is an extra step, extra utensils, and not for me. I’ve tried making a salad ahead of time so the leaves soften in the fridge overnight, but that is a lot of time to wait and though I’d like to say I plan ahead, not always. Massaging is great, because it is an easy step and makes a huge difference in the texture and flavor of the kale. What does massaging mean? Just toss chopped kale, and

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dressing of choice, around in a bowl rubbing it/massaging it between your fingers for a few minutes, until tender. Try this for your next salad, and see if you can’t be

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turned around. I have a recipe below that I love to use for side salad or a quick and easy lunch. As some of you know, I rarely follow an exact recipe, and usually just improvise with what I’ve got at home. Sometimes it works, sometimes it doesn’t, but no one gets hurt. My version of this salad below: Kale Salad: Ingredients 1 cup of cooked quinoa (or more) 1/2 cup toasted slivered almonds (toasted in a pan for a few minutes with butter or ghee) 2 oranges, segmented (leftover membranes squeezed into a measuring cup) 2 bunches Lacinato/Dinosaur Kale, rough stem ends removed and thinly sliced Dressing: Reserved juice squeezed from oranges (about 1/4 cup) 2 tablespoons red wine vinegar or balsamic vinegar 1 tablespoon of raw honey 1/2 teaspoon or more of sea salt 6 tablespoons of extra-virgin olive oil (adjust dressing to taste, I usually eye ball it and taste, so this is difficult to put into words) If I have these items, I will add them too: *1/2 cup pomegranate seeds or dried cranberries *1/2 avocado (if I have one, I cut it and throw it in as well) *1/2 cup roasted chicken, chopped Instructions After you segment the oranges, place the orange slices in a bowl and squeeze what is left from the orange membranes into a measuring cup (about 1/4 cup + or -). Whisk in vinegar, honey, sea salt, olive oil. Pour vinaigrette over kale and massage for a few minutes until the kale is tender. Add cooked quinoa, toasted almonds, and orange slices, and anything else you want toss and enjoy.

Different Kinds of Kale: Try different kinds, because you may find one you like more than others. I like dinosaur because, in my opinion, it is easier to clean and prep.

Missed last weeks Mindful Tip? Click here.

I am learning along the way, and need your help, tips and support too! So let’s stay MINDFUL in all of our food choices together!   (photo and original recipe courtesy of :)


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