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Massaged Kale Salad

We love this recipe.  I’d have to say it was my favorite discovery of 2011, apart from my love of kale.  Kale is a “superfood.”  It is loaded in iron, vitamin K, calcium and anti-cancer properties.  Eat more kale 🙂  I love the varied textures of the goodies inside the salad as well as the colors.  And my guilty secret- the leftovers are consumed at breakfast. And don’t worry about the “massage” thing- it’s super easy.


Massaged Kale Salad- adapted fromMel’s Kitchen Cafe



1 bunch kale
3/4 teaspoon coarse kosher salt or sea salt
1/2 of a  finely diced red onion
1/2 or so cup dried cranberries/craisins
1  small-diced apple, I use organic fuji
1/3 cup toasted sunflower seeds
1/4 cup olive oil
2 tablespoons red wine vinegar
1/2 teaspoon sugar
1/3 cup  crumbled Feta cheese



Wash and dry kale.  Slice off the stiff stems below the leaves and continue slicing the stem away from the leaf until you have cut a thin v-shape into the kale leaf and removed the tough stem all the way up. Stack the kale leaves two or three at a time, roll them up, and slice the leaves into thin ribbons.

Place the kale ribbons in a large mixing bowl. Add the salt and massage it into the kale with your hands for two minutes.  This just softens the kale.

Toast your sunflower seeds in a small pan, watch carefully as they will burn fast.  Always toast your nuts 🙂

Toss in the red onions, craisins, apples, cheese and sunflower seeds.

In a small bowl, whisk together the oil, vinegar and sugar. Pour over the salad and toss.



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My Food Goals for My Family

1.  Understand that food is meant to be enjoyed

2.  Realize where food comes from- the ground, trees, animals- and be involved in the preparation of the food

3.  Rid the  household of food colorings, unnecessary added sugars, and nutrition void snacks

4.  Enjoy homemade treats in moderation

5.  Eat varied meals and introduce new produce and preparations all the time

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