Category Archives: Salads

Warm Butternut Squash and Kale Salad

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This recipe actually once transformed me from being a non-kale-liker to a kale-lover. Worth a try then, isn’t it?

Warm Butternut Squash and Kale Salad with Quinoa

1 Butternut Squash (small, about 1 lb) peeled and cut into 0.5 inch chunks
Olive Oil
Salt and Pepper

1 bunch of Kale

0.5 cup Quinoa

Dressing:
2 tsp Apple Cider Vinegar
1 tsp Dijon Mustard
2 tbls Olive Oil
0.5 tsp Cayenne Pepper
1-2 Garlic Clove(s)
Salt and Pepper

Optional: Pine Nuts and/or Goat Cheese

 

1. Preheat oven to 225C/400F.

2. Toss squash chunks into a bowl with some olive oil, salt and pepper. Spread on a baking sheet and bake in oven for 15-20 min (until tender and slightly browned).

3. Remove the thick stems from the kale and chop/tear into smaller pieces. Gradually add the kale into a large skillet over medium-high heat, stir constantly until kale is bright green (about 5 min).

4. Cook Quinoa to preferred tenderness.

5. Combine all dressing ingredients.

5. Mix baked squash, warmed kale and cooked quinoa into a large bowl and toss with dressing. Garnish with pine nuts and/or goat cheese if preferred.

Enjoy!

…

Until next time: Listen to Your Body, and Stay Strong!
Connect with me on Twitter, Facebook and Instagram.
#healthbyyou

Sweet and Spicy Coleslaw

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Eating cabbage is like taking a multivitamin. It’s a natural source for many essential vitamins, such as Vitamin C, K, B6 and folate, as well as riboflavin, pantothenic acid, and thiamin. In addition, cabbage is also a good source for electrolytes and minerals like calcium, potassium, phosphorous, manganese, iron and magnesium. It’s good for weight-loss since it’s low in saturated fats and packed with fibers that fill you up. It also boosts you immune system and keeps your heart healthy. Try different kinds of cabbages to see which one you like the most. They are healthy all of them!

Try this Spicy and Sweet Southern Style Coleslaw:

500 gr/16 oz Shredded Cabbage of your choice
1-2 Shredded Carrots
(or use a premade 16 oz Coleslaw Mix Bag)

Dressing:
1/2 cup Mayonnaise (you can of course use Veganaise if you prefer)
1 TBLS White Wine Vinegar (or any other kind of vinegar)
2 TBLS Spicy Mustard
1 TBLS Honey
1 finely chopped Jalapenos
Salt and pepper

Sesame Seeds (optional)
0.5 tsp Sesame Oil (optional)

Mix all ingredients for the dressing. Mix with shredded Cabbage and Carrots.

Enjoy!

Until next time: Listen to Your Body, and Stay Strong!
And connect with me on Twitter, Facebook and Instagram.
#healthbyyou

Winter Quinoa Kale Salad

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Kale is one of the most nutritious thing you can eat. It’s low-calorie, high in fibers and zero fat. It’s packed with nutrients like iron (more iron per calories than in a beef), Vitamin K, A and C, Calcium and antioxidants. Kale boosts your immune system, lowers your cholesterol and prevents cancer. It has an anti-inflammatory effect, helps fighting asthma, arthritis and autoimmune diseases and it is also an excellent detoxifier. Sometimes people say that if you are going to eat just one green thing – eat kale (but please don’t – variation is so much better).

 

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Nuts roasted with Red Wine Vinegar and Honey. Just delicious and perfectly sweet. Almonds are rich in Vitamin E, Calcium, Magnesium and Potassium while Walnuts are packed with B6, Folate and Thiamin. Both contain healthy fats and fibers, prevent heart diseases and cancer and help with weight management. Nuts are also considered “brain food”, promoting brain health and could prevent depression, dementia and Alzheimer’s Disease.

 

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Pomegranate – not only beautiful to look at but also packed with antioxidants that boost your immune system and protect your from heart disease and stroke. It’s a little hassle to get the seeds out but totally worth it when it’s done (here is one way of doing it). One pomegranate can contain more than 800 seeds, and you can store them in the fridge for later use.

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Winter Quinoa Kale Salad

1 cup Quinoa

A bunch of Kale (8-10 big leaves)

1 Pomegranate

2 Apples

1 cup Almonds and Walnuts

2 tbl spoons Red Wine Vinegar

1 tbl spoon Honey

 

Dressing:

3 tbl spoons Red Wine Vinegar

3 tbl spoons Olive Oil

1 teaspoon Honey

1 teaspoon Dijon Mustard

Salt and Pepper

 

1. Rinse and cook Quinoa in 2 cups of water approximate 15 min or until preferred tenderness.

2. Wash and dry Kale leaves. Remove the thick stem and cut into small pieces. Tips – put them in a blender or a food processor and quickly chop into desired pieces.

3. Dry-roast nuts in a heated pan for a couple of minutes. Add Red Wine Vinegar and stir. When dry, immediately add honey and stir for another minute or so. Cool off and chop coarsely.

4. Take out the seeds from the Pomegranate and cut the apples into thin boat slices.

5. Mix everything and pour dressing on top. Stir well.

Enjoy!

 

Until next time: Listen to Your Body, and Stay Strong!
And connect with me on Twitter, Facebook and Instagram.
#healthbyyou

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