Francie Healey
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Recipes

1/27/2017 2 Comments

Kale and Beet Salad

This dazzling salad is a big hit with guests and at potlucks.

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It’s bright, colorful and utterly appealing. For added flair, consider slicing the beets or cutting them into fine matchsticks. Beets are mighty, yet humble root vegetables. They contain powerful antioxidants and anti-inflammatories. Like other cruciferous vegetables, kale has a high concentration of the antioxidants carotenoids and flavonoids, which have been shown to prevent cancer. Kale is also an excellent source of vitamin K, which is a critical nutrient in supporting the body’s inflammatory process. This is a wonderful salad for any point along your journey to better health. 
Prep
½ cup pumpkin seeds
1 bunch kale
1 large golden beet
1 large red beet
½ red onion
2 tablespoons fresh dill
1 clove garlic
½ lemon
 
Toast pumpkin seeds in a dry skillet over medium heat, stirring frequently. Separate kale leaves from stems, slice leaves and stems. Peel and dice beets.  Chop red onion and dill. Mince or finely slice garlic. Juice lemon to make 1 tablespoon juice.

Marinade
Himalayan salt
Freshly ground black pepper
3 tablespoons red wine vinegar

Place kale, beets and onion in a large mixing bowl and season liberally with salt and pepper. Mix and top with the vinegar. Set aside. (This can be done up to a couple hours in advance.)

Salad
6 tablespoons extra virgin olive oil
½ cup crumbled feta

Whisk together the oil, garlic, dill, lemon juice. Toss the oil mixture with the kale, beets and onion. Add feta and pumpkin seeds. Mix and serve.

Serve
Serve salad topped with feta and pumpkin seeds
 
Preparation: 20 minutes
Serves: 4
2 Comments

12/30/2016 1 Comment

 Avocado and Watercress Salad

Kale is one of the healthiest vegetables, and you can’t go wrong with the other nutrient-rich ingredients this salad.
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This lovely, bright salad is a great introduction to the peppery and lovely watercress. Watercress is a humble, cruciferous, aquatic green leafy vegetable eaten since ancient times. Long considered food for the lower classes, it has only recently regained popularity due to hits high nutritional value. Watercress provides numerous health benefits, including cancer prevention, lowering blood pressure and healthy bone support. It is rich in vitamins and minerals such as vitamin C, iron, calcium and folate. Among other benefits, an increase in folate consumption has been shown to improve cognition and verbal fluency – good news for prevention of cognitive decline!


Prep
6 cups watercress
1 avocado
¼ cup sweet onion
1 pomegranate
½ cup slivered almonds
 
Prepare watercress by rinsing in cold water, then removing and yellowed or limp leaves. Trim excess stems. Peel slice avocado. Finely slice sweet onion. Seed pomegranate.
 
Toast almonds in a dry skillet over medium heat, stirring frequently.

Dressing
¼ cup rice vinegar
4 teaspoons tamari
1 teaspoon honey
3 tablespoons extra virgin olive oil
 
Whisk together vinegar, tamari, and honey until blended, then stir in oil.

Salad
Toss watercress with enough dressing to coat, stir in onion, pomegranate seeds and almonds.

Serve
Divide watercress among plates, garnish with avocado slices.
 
Preparation: 15 minutes
Serves: 4
1 Comment

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