Massaging Kale? Is she kidding? Nope, not kidding. Kale is a great veggie and is all the rage these days, BUT it can be hard for some to digest when eaten raw. It’s a very dense leafy green and massaging it can help break it down (aka pre-digestion) which makes it easier to digest. You can use about a tablespoon of olive oil and just get in there with your hands and massage away!
Massaged Kale Salad
Kale is all the rage these days but for some people, when eaten raw it can cause digestive distress. When massaged with some extra virgin olive oil, it can help to make the kale more digestible. This salad is a like a taste of spring in every bite because combines many spring veggies.
Add 1-2 tablespoons of olive oil to a large bowl with the chopped kale. Massage oil into the kale leaves until well coated.
Add the quinoa and toss. Then add the beet slices and carrot strips. Toss again.
Plate out a serving of the kale, quinoa, beet, and carrot mixture.
Top with two sliced hard-boiled eggs, 3-4 segments of sumo citrus, sprouts, and some pine nuts.
Add dressing ingredients into a small glass jar and shake.
Drizzle dressing over the salad and enjoy!
I prefer to use sprouted grains whenever possible. I usually buy TruRoots, and I can find it at Sprouts, Whole Foods, and Costco. I enjoy buying Love Beets when I don't have the time to boil and peel my own. I can also find these at Costco, Whole Foods, and Sprouts. You can change out any of these ingredients and keep this salad fresh and evolving with the seasons. I chose these items because they are in season in mid spring.
Keyword gluten-free, kale salad, salad, seasonal salad
The 52 New Foods Challenge Food of the Week: Kumquats
Jennifer Tyler Lee suggests making a kumquat jam or in a warm salad with green beans. Mmmmm! After my January 21 Day Sugar Detox, I bought some kumquats again and man were they tart! I think the jam may be the way to go!!
Good source of vitamin C
Good source of fiber
The oval shaped variety, Nagami, is more tart, and the round variety, Marumi is more sweet
Eat citrus fruits shorty after buying or store them in your fridge, but do not store in a plastic bag – it retains the moisture and promotes mold growth
The white parts (albedo) of citrus fruits is the most nutritious – since kumquats are eaten whole- you consume a lot of the albedo.
The 52 New Foods Challenge Food of the Week: Grapefruit
Grapefruits are not a new food for most of us, but Jennifer Tyler Lee has a recipe for broiled grapefruit with a touch of honey which sounds pretty yummy. I’ve been wanting to try grilled or baked grapefruit because I think the caramelization of the sugars might make it more appealing to me.
Good source of vitamins A, C, B6, B5 (pantothenic acid), folic acid, thiamine, copper, selenium,potassium, and magnesium
Good source of fiber
Contains antioxidants called anthocyanins, liminoids, lycopene, and carotenoids
The only citrus indigenous to the “new world” or the Americas (first found in Barbados)
They are known for helping to lower blood cholesterol, help normalize hematocrit levels (important if you are anemic), and helping to protect against cancer, macular degeneration,and cardiovascular disease.
Can also help the body get rid of excess estrogen, helping to prevent breast cancer
Like oranges and mandarins, they are often picked when green, shipped, and then artificially ripened with ethylene gas which causes them to ripen. This causes them to look ripe but they aren’t truly ripeand have fewer bionutrients than tree ripened fruit.
Grapefruits harvested after December are more likely to be tree ripened (their season is late winter/ early spring)
Organic Grapefruits (mandarins and oranges too) have not been degreened
To select the best grapefruits: look for large, smooth-skinned fruits that are heavy for their size
Until about one hundred years ago, all grape fruits had white flesh! The pink flesh was a natural mutation making it sweeter.
Some Medications and grapefruit should not be used together – meds used for blood pressure, cholesterol, anxiety, and those that reduce the rejection of an organ after transplant. Check with your doctor.
The 52 New Foods Challenge Food of the Week: Satsuma Mandarin Oranges
After doing The 21-Day Sugar Detox, this was one of my first fruits. I really enjoy eating a couple Mandarins for a snack. Like some of the other foods in the book, mandarins are not a new food for most of us, but Jennifer Tyler Lee has a recipe for mandarin orange and fennel salad which sounds pretty yummy.
Good source of vitamins A, C, B6, thiamine, calcium, folate, potassium, and magnesium
Good source of fiber
Contains antioxidant carotenoids: alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein, and zeaxanthin, as well flavonoids: tangeretin and nobiletin
They are known for helping to control blood glucose, lowering blood cholesterol, and helping to protect against cancer, Parkinson’s disease, and cardiovascular disease.
Like oranges, mandarins become sweeter and less acidic as they mature.
They are often picked when green, shipped, and then artificially ripened with ethylene gas which causes them to ripen. This causes them to look orange but they are more acidic, less sweet, and have fewer bionutrients than tree ripened fruit.
Organic Mandarins (and oranges) have not been degreened.
Many of the nutrients in Mandarins are concentrated in the inner peel and the white pulp.