Kale: The Clark Kent of Vegetables

Kale: The Clark Kent of Vegetables

Kale, glorious kale! I love kale, but it’s kind of bitter and kind of rough to eat in the raw. So I’ve always steamed or sautéed it, or spent countless hours munching away like a dinosaur, telling myself over and over again, “It’s good for me, it’s good for me, it’s good for me…” 
What makes it so good for you? Why is it so popular? Is it more beneficial to eat raw or cooked? Keep reading to find out all the benefits of this super veggie.
Kale is well known for its nutrient-dense nature. One cup of chopped kale has 9% of the daily value of calcium, 206% of vitamin A, 134% of vitamin C and 684% of vitamin K! The super high concentration of vitamin K will help with many bodily functions including normal blood clotting, bone health and antioxidant activity. However vitamin K can cause problems for some people who take anticoagulants, the vitamin K may interfere with the drugs so speak to your doctor before you include kale in your diet! Kale is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.
But that is not all!

Kale also contains eye health promoting lutein and zeaxanthin compounds and the fiber content helpslower cholesterol levels and reduces the risk of heart disease, especially when cooked! Cancer studies show that kale is more beneficial when cooked, and cholesterol studies show kale is more beneficial when raw. Therefore a little bit of both is recommended in your diet.

But did you know there’s a way to make kale softer? And sweeter? And easy to digest?  WITHOUT cooking it? Heck, I can even make it change colors. Want to know how?


You massage it. Yes, I just said massage. When you massage your kale, you will find that it softens up, sweetens up, and even noticeably changes color to a bright green!
So if the rabbit in the hat trick tires, try some good old kale massaging. How do you do it? 


Here’s a kale salad recipe for you that I LOVE and make regularly:

On a side note, that adorable little French Bulldog belongs to my friends Andrea. Her name is Penny and you can follow her on Instagram @snort_pig_penny

The Most Delicious Kale Salad

  • Kale
  • Lemon
  • Olive Oil
  • Sea Salt
  • Avocado
  • Green apple
  • Dried Cranberries
  • Walnuts
  1. First off, lets save the time of chopping. You can simply wrap your hand around the base of the stalk and pull upward. The leaves will come right off, and from there you can rip them into pieces with your hands. Toss the stalk (no one likes the taste of this anyway, so why force yourself to eat it?). Plus ripping up the leaves is way more fun than chopping.
  2. Take your ripped up, raw kale and put it in a large bowl. Sprinkle on some lemon juice, avocado, olive oil and a bit of sea salt.
  3. Now here’s the messy part. Stick your hands in and massage! You may feel like you are assaulting your greens and thats okay! We’re all adults here. At first you will hear lots of crunching noises. Then it will begin to soften up, shrink down in size, sweeten up, and literally change color! Add in some shredded carrots, sunflower seeds, and raisins. Massage them in as well. The avocado gets a little messy, but it will coat the kale, making it a creamy dressing.
  4. Enjoy!

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Kitchen Kleanout: 5 popular foods you should trash!

Kitchen Kleanout: 5 popular foods you should trash!

If you’re like me, if you put food in front of me, I might just want to eat it. Sometimes I find myself browsing through my cupboards for something to gnosh on, and I can’t help but think, how did I get here? One thing is for sure: If I have junk food in my house I’m probably going to eat it– for three reasons: 1. They are designed to taste good 2. I hate for food to go to waste 3. I can’t think straight when I’m really hungry.Kitchen Kleanout

What’s the solution? I don’t keep these foods around my house!

Something I enjoy doing with clients is a Kitchen Clean-out! What is this? Basically we go through your cupboards and TOSS all those foods that aren’t great for you, but may be calling you hither and causing self-sabotage! You may be surprised at some of the foods I toss. The real trick is reading ingredient labels. Even if you have no idea what you’re reading, give this a try. As you read more and more labels you’ll start to see repeated ingredients, and you might even be curious enough to look them up. I am a label ninja. I can pick out 20 different disguised names for “sugar,” toxins, and heavy metals like a pro.

For those of you looking to do a basic Kitchen Clean-out, here are some basics you can start with:

5 Popular Foods You Should Trash!:

  1. White bread

The food everyone loves! However your waistline and health hate it! White bread is all empty calories and once you digest it, it all turns to sugar. With that being said, it causes a rapid spike of blood sugar and insulin levels. It is very low in essential nutrients so throw it out! Replace white bread with whole grain or Ezekiel bread which contains fiber and other nutrients that are beneficial and won’t find in white bread.

  1. Artificial sweeteners

Sugar substitutes like sweet and low, Splenda and equal seem to be better for you than real sugar because they are low in calories but the chemicals found in these little packets are a no no. Studies show that consuming these sweeteners will increase your risk to horrific health problems later on. There are also some studies that show that artificial sweeteners can actually increase your appetite! Replace these with natural sweeteners like stevia, agave, or honey.

  1. Processed foods

Foods like chips, cookies or cereals should steer clear of your kitchen cabinet. Not only are they fattening, sugary and have no nutritional value, but having them around give you the temptation to eat them. I always say if you don’t have them in your house you won’t eat them, it’s that simple! Instead always have chopped veggies and fruit around to munch on throughout the day.

  1. Deli meats

For some people this is very surprising but deli meats are highly processed and quite high in sodium. Deli meats like salami are actually very high in fat also. Instead of cold cuts, lean towards fresh grilled chicken or fish!

  1. Margarine

Margarine contains trans fat which leads to increased levels of bad cholesterol and decreased levels of good cholesterol. You are better off using real butter so you don’t get all of those bad trans fatty acids. Chuck that margarine, you shouldn’t eat anything that is fake!


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