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Posts Tagged ‘flavonoids’

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This is that salad–the one I can eat several times a week and never tire of. It somehow manages to perfectly balance the hardy structure of the kale with the silkiness of the spinach, and the chewiness of the cranberries with the toasted crunch and nuttiness of the pumpkin seeds, all with the perfect combination of sweet and salty.

I also love knowing that everything in this salad packs serious nutritional punch! Low calorie, high fiber kale for Isothiocyanates (ITCs) made from glucosinolates, which help lower the risk of several major types of cancer, and 45 different flavonoids for antioxidant and anti-inflammatory benefits, and the list goes on. Pumpkin seeds for heart healthy magnesium, immune boosting zinc and tryptophan for more restful sleep. Cranberries for Vitamin C, fiber and manganese as well as proanthocyanidins (PACs) for helping prevent urinary tract infections (UTIs) and protecting against certain types of stomach ulcers. And spinach for niacin and zinc, fiber, vitamins A, C, E and K and a host of minerals. I know that if you’re a vegan or purest, you will likely take issue with the cheese, but I consider it a key component of this recipe, so let me know if you know of a vegan manchego cheese!!

I also appreciate how this salad can be made a little in advance, and still tastes great. If anything, the spinach and kale get even softer and more delicious when allowed to react longer with the dressing.

I hope you love this salad as much as I do!

 

Ingredients

(listed per person in case you’re just wanting a salad for yourself for lunch)

3 leaves dino kale, washed and ribs removed

1 large handful baby spinach

3 tbsp raw pumpkin seeds

1/4 cup dried cranberries

3 tbsp aged manchego cheese, sliced into little “sticks” or shaved*

2 tbsp extra-virgin olive oil

2 tsp good quality Sherry vinegar

1/2 tsp honey

Kosher salt

Fresh-ground pepper

*I like a 12-month aged manchego made from raw sheep’s milk.

 

Preparation

Place the pumpkin seeds in a small oven-proof baking dish or ramekin and toast for 10-12 minutes or until you hear the seeds “popping.” Remove and let cool.

Meanwhile, whisk the olive oil, honey and vinegar in a medium-size bowl until completely blended. Add salt and pepper to taste.

Slice the kale leaves into roughly 1/4-inch strips and add to the dressing. Toss to coat. Roughly chop the baby spinach leaves and add to the kale, tossing to coat. Add in the cranberries, seeds and manchego, toss, adjust seasoning to taste and serve.

 

Enjoy!

 

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kale butt abovekale butt close

 

I’m forever looking for different ways to eat more kale. After all, I do rank it as one of the best things you can eat, along with avocados, apples and eggs. Consider all the good kale can do for you… It helps lower cholesterol, it lowers your risk of at least five types of cancers, including prostrate, colon, breast, ovarian and bladder. It detoxifies the body and it provides at least 45 different flavonoids for antioxidant and anti-inflammatory benefits. What’s more, I love that unlike most lettuces, with kale you can freeze it, blanch it, massage it, as well as treat it like any other leafy green by chopping or blending it.

I ate a version of this salad at a local restaurant and have tried several times to replicate it. This comes pretty close, although the restaurant must use some sort of emulsifier in their dressing because I can’t get mine to have the same almost frothy consistency.

You will like the mixture of greens–curly kale, frisee and radicchio, combined with the crunch of the slivered almonds and apple and tender sweetness of the raisins. This makes a great lunch salad or side to any grilled fish or meat.

 

kale butt side

 

Ingredients

Salad:

1 bunch curly kale, washed, dried, ribs removed and roughly chopped

1 small head radicchio, tough core removed, washed and roughly torn

1 small head frisee, stem removed, washed and roughly torn

1 Granny Smith apple, seeded and cored and chopped into cubes

1/2 cup golden raisins

1/3 cup slivered almonds (skin on)

 

Dressing:

1 small garlic clove, smashed

1/2 tsp Kosher salt

3 tablespoons sour cream (or plain Greek yogurt)

3 tablespoons mayonnaise

1 tablespoon white wine vinegar

1/4 cup buttermilk

1/2 tsp fresh-ground pepper

 

Preparation

I put most of the instructions next to the ingredients, so at this point, it’s all pretty straight forward. Mix all the salad ingredients in a large bowl. Whisk together the dressing ingredients in a small bowl. Drizzle over the salad. Toss to coat evenly. Adjust seasoning. Serve immediately.

 

Enjoy!

 

kale leaf

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heart

 

I thought long and hard about posting a recipe of some yummy, somewhat decadent treat since most of us associate Valentine’s Day with sweets. However, I decided a few tips on helping your heart stay healthy might be a better way for me to show some love. (But in case you really want something sweet, and not too naughty, see my recipe for dairy-free chocolate truffles here.)

Experts think only about 25% of heart disease is genetic. The rest can be attributed to several factors, primarily diet and lifestyle. Here are a few good basics for keeping your heart healthy. They’re relatively easy, straightforward and have numerous benefits for your health, not just your heart.

Chocolate – The flavonols in cacao can lower your risk of heart disease by thinning your blood and relaxing your blood vessels which lowers your blood pressure. Look for “dark” chocolate, preferably with 70% or more cacao.

Olive oil – Its mix of antioxidants can lower your LDL (bad cholesterol) without having a negative effect on your HDL (good cholesterol).

Garlic – Eating at least one fresh clove of garlic a day can help prevent cholesterol from building up in your bloodstream, keeping arteries plaque-free and more flexible.

Apples – Eating an apple a day (not the juice!) may just keep the doctor away! Studies suggest the fiber and flavonoids in apples may lower your risk of having a heart attach by stabilizing blood sugar levels and reducing cholesterol.

Wine – One glass of red wine a day has been shown to boost your levels of heart healthy fatty acids. However, for women, drinking more than one glass a day has been shown to increase your risk of other serious illnesses, such as breast cancer.

Exercise – Just 30 minutes of exercise a day will lower your blood pressure and increase your HDL. Stroll, walk, sprint, vary your speed and intensity to keep things interesting and help protect your heart.

Relax – It’s easier said than done for most of us, but a regular practice of yoga or meditation has been proven to improve your overall health and lower your risk of heart disease.

 

Wishing you love and good health!

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