I’m surprised I haven’t bought one of those “Eat More Kale” shirts yet! (birthday hint??)
A beautiful bunch of curly kale
It can get boring to eat kale the same way all the time (juice from 2 lemons + 1-2 T olive oil + a few hefty shakes of nooch + a sprinkle of sea salt + black pepper massaged into the kale leaves), so I like to change it up throughout the year and try new recipes to keep things exciting.
(Check out the video below to see how you can quickly and easily “destem” kale as you prep this salad 🙂 I’ve been working on doing some videos for Hometown Harvest, which is the company Bill and I use for our fruits, veggies, eggs, meats and some other pantry items. I also write for their blog. If you don’t live in the Baltimore/DC metro area, check out LocalHarvest to find a farmer’s market, CSA or farm near you!)
This salad is SO easy to make and gave me an excuse to use the sweet, juicy and flavor-filled peaches that are in season right now on the East Coast.
The basic ingredients are kale, peaches, and red onions. Easy, right? The dressing isn’t much than that – a peach, olive oil, water and apple cider vinegar (whose health benefits I’ve raved about before in this post!).
Make sure you let the kale sit for at least 30 minutes to soak in all the flavors. We stored ours in the fridge overnight, and the flavors came together beautifully for dinner the next day.
I plan to bring this salad along with a watermelon mojito salad to the 4th of July party we’re going to on Friday. You have to try it for yourself – it’s so yummy and will be a hit if you bring it to a summer party or cookout!
Peachy Keen Kale Salad
A perfectly peachy salad ready to be enjoyed! You won’t even need dessert after having this treat 🙂
Ingredients
2 bunches curly kale, stems removed
1/2 red onion, diced
1 ripe peach, pitted and chopped
Peach Vinaigrette:
1 ripe peach, pitted and chopped
2 tablespoons raw apple cider vinegar
2 tablespoons extra virgin olive oil
2 tablespoons water
1 tablespoon honey (optional)
1/4 teaspoon salt
As the weather warms up, I’m always looking for new ideas for light, refreshing, and detoxifying dishes.
Anything from the cabbage family (like the bok choy and red cabbage in this recipe) is cleansing to the body, which is what we want after our winter hibernation! It’s also a cancer-fighting superstar (AKA a GBOMBS food).
Beautiful, crisp, detoxifying bok choy. A true beauty food!
GBOMBS are a group of the most nutrient-dense, disease-fighting, health-promoting foods in the world, foods we should eat a lot of on a daily basis. Check out this post for the full details on GBOMBS and how you can benefit from eating them!
In her book, The Beauty Detox Foods, nutritionist Kimberly Snyder points out tons of other health and beauty benefits of eating cabbage (bok choy and red cabbage both count!):
Anti-aging/great for your skin because it contains vitamins A, C and E
Helps to detoxify or purify the blood (which also contributes to clearer skin and reduced inflammation)
High in fiber so it “keeps things moving” 🙂
Good for the thyroid and other endocrine glands because of its iodine content
Click here to read about even more of the amazing healthy benefits of bok choy in particular.
Now that you’re sold on WHY eating these foods is a good idea, here’s a recipe to try that shows you HOW to use them!
Beauty Detox Bok Choy Salad
Salad Ingredients
2 heads of bok choy, chopped into ½” pieces
3 cups of thin-sliced red cabbage (we run ours through the food processor to shred it quickly and easily)
1 tablespoon sesame seeds
Dressing
6 tablespoons sesame seeds
4 cloves of garlic, minced
⅔ cup white wine vinegar (I used Bragg’s raw apple cider vinegar, since I didn’t have white wine vinegar)
1/4 cup honey (I use raw honey, but use what you have! If you’re vegan, sub in maple syrup instead)
1/4 cup extra virgin olive oil
1/4 cup tamari (Wheat-free soy sauce available in the Asian aisle of your grocery store. Use whatever soy sauce you have on hand if you don’t have tamari!)
As much as we have complicated what it means to eat healthy, some wonderful people have dedicated their lives to come up with ways to simplify it.
During one of my lectures in nutrition school, I learned a simple acronym from Dr. Joel Fuhrman (#1 New York Times bestselling author and board-certified family physician specializing in nutritional medicine) that has stuck with me ever since.
The acronym represents a group of the most nutrient-dense, disease-fighting, immune-boosting, health-promoting foods in the world, foods we should eat a lot of on a daily basis.
I’m going to get a little nerdy here for a second. I had never heard this information before, and it transformed the way I looked at these foods.
Angiogenesis is the formation of new blood vessels. Tumors (and fat cells) need blood vessels to grow, replicate and spread.
The foods I’m about to share with you contain compounds called angiogenesis inhibitors. These compounds are designed to prevent the formation of new blood vessels, therebystopping or slowing the growth or spread of abnormal cells, like tumors, and protecting the body against fat storage.
The good news? You’re probably already familiar with these foods…but, chances are you aren’t eating enough of them and may not have known just how good for you they are.
Okay, you’ve waited long enough! Ready for the acronym?
Check out my video series on YouTube about each one. This video sums up the gist of why GBOMBS are so good for us, but I also outline that info below 🙂
Let’s break it down.
G = Greens
Sources: spinach, broccoli, cabbage, kale, collard greens, arugula, Brussels sprouts, cauliflower, romaine lettuce, Swiss chard, beet greens, red and green leaf lettuce, bok choy…and many others!
Nice to know:Chew them thoroughly (inhaling a salad won’t give you the full effect of the nutrients) to break down the cell walls of these plants in order to release their immune-boosting and anti-cancer effects.
BONUS: Per calorie, leafy green veggies have more nutrients than any other food, and they can be consumed in virtually limitless quantities. If you remember only one thing, remember to eat more leafy greens!
B = Beans
Sources: lentils, kidney beans, black beans, adzuki (aduki) beans, pinto beans, chickpeas, black-eye peas, cannellini beans, navy beans, split peas
Nice to know: It’s super cheap to buy dried beans and cook them yourself. As a time-saving strategy, we usually buy cooked Eden brandbeans because they come in BPA-free cans and are prepared with kombu, which is a seaweed that makes the beans easier to digest. Cooking beans with a thumb-size piece of kombu will reduce their not-so-pleasant gassy effects. “Beans! Beans! Good for your heart, the more you eat…” well, you know the rhyme!
O = Onions
Sources: red, yellow, and white onions, shallots, garlic, scallions, leeks
Nice to know: These give food a TON of flavor, so use them liberally (and bring a toothbrush!)! Just like with greens, the disease-fighting compounds are released when we chop, crush, or chew them, so remember to chew them well.
Nice to know: Raw mushrooms should always be cooked to get rid of the mild toxins they contain. They taste great sauteed, roasted, and mixed into soups, stews and sauces.
Nice to know: Don’t wash them until you are ready to eat them. Store a piece of paper towel in the container with them to reduce moisture and prevent spoilage. We buy a big bag of organic frozen mixed berries at BJs Wholesale Club for under $10! Berries are one of the most contaminated fruits, so it is best to buy them organic.
Nice to know: Buying raw nuts and seeds in bulk can save money. Store nuts and seeds in glass jars in your refrigerator or in a consistently cool, dark place. They contain delicate oils that can go bad (rancid) when left out in warm and/or variable temperatures.
The body is amazing. It’s smart. It was innately designed to resist disease and be immune to viruses and bacteria with proper nutrition.
Upgrade your nutrition by adding in one (or more!) GBOMBS at your next meal.
I’ll be posting some of my favorite GBOMBSrecipes in another post later this week, so stay tuned!
For more details and references to all of the studies that back up this information, check out this link on Dr. Fuhrman’s website. You could also read one of his books –Eat to LiveandSuper Immunity.I’ve read both and learned so much from him. These books (and the testimonials of the people in them) could literally transform your life!
As much as we have complicated what it means to eat healthy, some wonderful people have dedicated their lives to come up with ways to simplify it.
During one of my lectures in nutrition school, I learned a simple acronym from Dr. Joel Fuhrman (#1 New York Times bestselling author and board-certified family physician specializing in nutritional medicine) that has stuck with me ever since.
The acronym represents a group of the most nutrient-dense, disease-fighting, immune-boosting, health-promoting foods in the world, foods we should eat a lot of on a daily basis.
I’m going to get a little nerdy here for a second. I had never heard this information before, and it transformed the way I looked at these foods.
Angiogenesis is the formation of new blood vessels. Tumors (and fat cells) need blood vessels to grow, replicate and spread.
The foods I’m about to share with you contain compounds called angiogenesis inhibitors. These compounds are designed to prevent the formation of new blood vessels, therebystopping or slowing the growth or spread of abnormal cells, like tumors, and protecting the body against fat storage.
The good news? You’re probably already familiar with these foods…but, chances are you aren’t eating enough of them and may not have known just how good for you they are.
Okay, you’ve waited long enough! Ready for the acronym?
Check out my video series on YouTube about each one. This video sums up the gist of why GBOMBS are so good for us, but I also outline that info below 🙂
Let’s break it down.
G = Greens
Sources: spinach, broccoli, cabbage, kale, collard greens, arugula, Brussels sprouts, cauliflower, romaine lettuce, Swiss chard, beet greens, red and green leaf lettuce, bok choy…and many others!
Nice to know:Chew them thoroughly (inhaling a salad won’t give you the full effect of the nutrients) to break down the cell walls of these plants in order to release their immune-boosting and anti-cancer effects.
BONUS: Per calorie, leafy green veggies have more nutrients than any other food, and they can be consumed in virtually limitless quantities. If you remember only one thing, remember to eat more leafy greens!
B = Beans
Sources: lentils, kidney beans, black beans, adzuki (aduki) beans, pinto beans, chickpeas, black-eye peas, cannellini beans, navy beans, split peas
Nice to know: It’s super cheap to buy dried beans and cook them yourself. As a time-saving strategy, we usually buy cooked Eden brandbeans because they come in BPA-free cans and are prepared with kombu, which is a seaweed that makes the beans easier to digest. Cooking beans with a thumb-size piece of kombu will reduce their not-so-pleasant gassy effects. “Beans! Beans! Good for your heart, the more you eat…” well, you know the rhyme!
O = Onions
Sources: red, yellow, and white onions, shallots, garlic, scallions, leeks
Nice to know: These give food a TON of flavor, so use them liberally (and bring a toothbrush!)! Just like with greens, the disease-fighting compounds are released when we chop, crush, or chew them, so remember to chew them well.
Nice to know: Raw mushrooms should always be cooked to get rid of the mild toxins they contain. They taste great sauteed, roasted, and mixed into soups, stews and sauces. If you’re particularly interested in the medicinal properties of mushrooms, you might want to take a look at this medicinal mushroom chart.
Nice to know: Don’t wash them until you are ready to eat them. Store a piece of paper towel in the container with them to reduce moisture and prevent spoilage. We buy a big bag of organic frozen mixed berries at BJs Wholesale Club for under $10! Berries are one of the most contaminated fruits, so it is best to buy them organic.
Nice to know: Buying raw nuts and seeds in bulk can save money. Store nuts and seeds in glass jars in your refrigerator or in a consistently cool, dark place. They contain delicate oils that can go bad (rancid) when left out in warm and/or variable temperatures.
The body is amazing. It’s smart. It was innately designed to resist disease and be immune to viruses and bacteria with proper nutrition.
Upgrade your nutrition by adding in one (or more!) GBOMBS at your next meal.
I’ll be posting some of my favorite GBOMBSrecipes in another post later this week, so stay tuned!
For more details and references to all of the studies that back up this information, check out this link on Dr. Fuhrman’s website. You could also read one of his books –Eat to LiveandSuper Immunity.I’ve read both and learned so much from him. These books (and the testimonials of the people in them) could literally transform your life!
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Sources: spinach, broccoli, cabbage, kale, collard greens, arugula, Brussels sprouts, cauliflower, romaine lettuce, Swiss chard, beet greens, red and green leaf lettuce, bok choy…and many others!
For more details and references to all of the studies that back up this information, 