Tag Archives: nutrient dense

lemony kale salad

27 Feb

photo-8We love kale around here!

The all mighty kale is full of vitamin K – important for strong bones, vitamin A – fostering healthy eyes and skin, vitamin C – important for the health of cell activity, among many other nutrients, making it one of the most nutrient-dense veggies around!

Here’s a simple, and lemon-liscious kale salad recipe. Makes for a perfect snack or appetizer.

Ingredients:

Serves 2

  • Curly leaf kale, 4 or 5 stems
  • Lemon, 2 tbsp freshly squeezed
  • Olive oil, 1 tbsp
  • Sea salt, pinch
  • Pepper, crack or two

Directions: 

1. Prep your kale: Rinse, spin dry or pat dry your kale. Remove the leaves from stems. Line up your kale leaves one on top of the other. Chop the leaves into thin slices.

2. Prep your dressing: Squeeze fresh lemon juice into a small container, add olive oil and whisk vigorously until the dressing looks vibrantly yellow.

3. Finish salad: Add kale leaves into your bowl, drizzle with your dressing. Massage the dressing into the kale, so it’s all coated and rubbed in. Top with a dash of salt and a crack of pepper.

Enjoy and chew well!

Easy watermelon gazpacho

15 Aug

Most watermelons are large in size, and in turn, yield high volumes of  delicious flavor, natural sugar, lycopene, vitamins C + A, and water content through the roof (~92%)!

Did you know that watermelons are extremely nutrient dense? A food that is nutrient dense is one that contains a large amount of nutrients relative to calories. In order for us to stay healthy and vibrant, it’s crucial for us to consume nutrient dense foods, drink plenty of water, and get exercise.

While fresh watermelon is amazing, and watermelon salads are fantastic too, watermelon soup is pretty spectacular too, and takes no time. Try transforming your melon into a refreshing summer gazpacho!

Makes 6 servings, recipe adapted from Eating Well

Ingredients:

  • 8 cups diced watermelon
  • 1 medium cucumber, peeled
  • 1 red bell pepper, diced
  • 1/4 cup chopped basil
  • 1/4 cup chopped parsley
  • 3 tablespoons red wine vinegar
  • 2 tablespoons chopped shallot
  • 2 tablespoons olive oil
  • 3/4 tablespoon salt

Directions: 

Mix all of your ingredients into a large bowl. Puree 3 cups at a time, transferring the pureed mixture into a separate bowl. Puree the remainder, and set aside some unprocessed ingredients to add at the end for a heartier texture. Serve at room temperature, or if it’s a super hot day, chill in the fridge for 1 hour or so.