Fall Dinner 2014
Mighty Kale Salad
- 1 bunch kale - 1 T olive oil - 1 lemon, juiced - 1/2 tsp. salt - 2 avocados - Handful of grape tomatoes, halved - 1/2 cup lightly steamed broccoli - 1 cup arugula - 1/2 cup walnuts - 1/4 cup sunflower seeds - 1/4 cup parsley, chopped - 1/4 cup basil, chopped - 2 T scallions, chopped 1. Remove the stems of the kale. Rip kale leaves into bite size pieces & place into a large bowl. 2. Combine olive oil, lemon juice & sea salt to kale. Gently massage kale for 5 min. (this will break down the fibrous cell wall & make the kale easier to digest). 3. Add avocado to the kale mixture & continue to massage into the kale (this becomes your dressing). 4. Add the remaining ingredients & mix well. 5. Garnish with herbs & spring onions Serves 5 Spaghetti Squash with Tomato
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Nutrition FactsThis superfood salad is rich in so many ways. The kale and broccoli, both members of the cruciferous family, support important detoxification pathways, provide antioxidants to neutralize free radicals and possess anti-cancer compounds. While the salad is high in fat, most of the fats are the healthy kind provided by avocados. This salad is a good source of dietary fiber, helping to make the digestive tract more regular. Vitamins A and C make it a great way to boost your immune system as the seasons are changing. And vitamin K helps build stronger bones. Try adding this salad as a side to a meal or as a stand alone with some additional protein!
Calories- 269 Total Fat- 22 g Saturated fat- 3 g Monounsaturated fat- 11 g Cholesterol- 0 mg Dietary fiber-7 g Sugar- 2 g 22% carbs 70% fat 8% protein Nutrition FactsThis childhood favorite has been adjusted to add more fiber and remove the processed pasta. Grass-fed beef provides important anti-inflammatory omega 3 fatty acids to the diet. I like using fresh, local tomatoes if possible that are high in lycopene and low in calories. The addition of shiitake mushrooms provides immune support as cold season is approaching. Changing out traditional pasta for spaghetti squash creates another way to way to incorporate more vegetables and fiber into our diet. This meal is high in vitamins A, C and K. It also contains niacin, B5, B6 potassium, manganese, selenium and zinc.
Calories- 250 Total Fat- 12 g Saturated fat- 3 g Monounsaturated fat- 3 g Cholesterol- 35 mg Dietary fiber- 6 g Sugar- 12 g 37% carbs 41% fat 22% protein Nutrition FactsThis pear cake is a beautiful way to present our fall pears. And just in time for the holidays! While it is high in natural sugars from the pears, the good fiber found in pears helps to offset those sugars. The cake is a very good source of manganese. It also contains some of the B vitamins, which provide energy to the body. Note that there is no added fats resulting in the cake having little fat and no cholesterol. Enjoy this in small quantities and be ready for your guests to ooh and aah over how delightful this cake looks and how delicious it tastes.
Calories- 232 Total Fat- 0g Saturated fat- 0 g Monounsaturated fat- 0 g Cholesterol- 0 mg Dietary Fiber- 5 g Sugar- 21 g 85% carbs 4% fat 11% protein |