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Raspberry Ginger Lime Detox Drink -Drink This BEFORE the BBQ

Yes… drink this BEFORE the BBQ or event!
As you know, I (Lyssie) have confessed…I tend to have a few (some may say, a bit odd) favorite foods. BUT in my defense, some of Tammy’s favorites are just as odd, or at least almost as unusual! And if you didn’t know about them, you can check a few of them out here.

 

Funny thing is, some of my loves 😉 like ginger, lime and mint were actually born, thanks to YOU! That’s right, after you’ve requested detox drinks and flushes (hello Orange-Lime Sparkling Refresher, Lemon Mint Detox Drink, Morning Detox Shot,  Sparkling Cucumber Detox and Refresher,  Citrus Reboot and Detox Flush, and Kale Recharge Smoothie) to get back on the healthy track after overdoing it–and to get there ASAP…

I went tasting and testing…

And thanks to you, not only did I get some healthy and bloat –free bonuses, I fell in love! :) –with some of my favorite foods.  And with some of my favorite lovers, Tammy and I’ve created this lil’ number to prevent you from ever truly needing the “aftermath” or “recovery” detox drinks that you often ask for (although you can use this after an overindulgence too).  Some of you and some of our clients who have had some of our  “pre-party drinks” like this have been requesting these lil’ saviors that start you off on the right foot, help you to feel light and bloat-free, prevent you from going off the overindulgence deep-end in the first place–and that help to protect your body, if you do! So here you have it, your party pleaser 😉

 

Oh–and one more thing! Great news! There is no wrong or right way to make this drink–that’s one of the reasons we love it– Intimidation factor -gone!  You can use as much or as little of any of the ingredients as you want–and even if you have to leave an ingredient out-that’s OK! You’ll see why below–and what the benefits are that you’ll reap regardless-and why we especially recommend it before hitting the pool party!

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Psst… you’ll never believe what actually inspired this “detox” drink. It was a cocktail at NYC’s trendy Standard Hotel’s Biergarten. Really! We can’t believe it ourselves–but the drink had so many components that help to fight inflammation and the damage from too much overindulgence.  Plus it had anti-bloat ingredients and even a few potential fat-burning advantages–minus the splash of vodka that was in that drink, of course! 😉

 

Why we love this drink and why works it’s magic BEFORE the event:

1.It instantly gets your mind and body on the healthy track–i.e.- you’ll feel clean, lean & healthy and want to do less damage when you get to the event 😉

…and sometimes, the most important piece is just getting your mind on the healthy track–even if aren’t able to make this drink, at least drink a huge glass of water–because  just knowing you are starting your day by doing something good for your body can help set the tone for the entire day!

2. It helps to fill your stomach so you eat less when you get to the event.  Yes!–Drink this so you don’t show up ravenous and can avoid downing the hourderves– and the loads of calories (and the bloat!) that comes with those salty, high calorie numbers!

3. You’ll arrive at the event with a beauty and health leg- up–oh yeah! (Check this out for our fave ways to arrive bloat free.)  Since this drink counteracts sodium and the puffiness and bloat that comes with it, you’ll feel lighter.  We’re the first to admit we don’t enjoy feeling bloated from having too much salt or being constipated. That’s why you better believe this drink both hydrates and provides potassium to help you to flush out bloating sodium from your body, “de-puffing” you by restoring normal hydration status.

—-and when you stay hydrated and drink plenty of fluid, you’ll get your digestive tract moving and prevent any bloat from constipation! Who’s got your back…and your belly, baby? We do! :)

 

Tips to remember:  There is no wrong way to make this!  Simply add the ingredients and remember to drink it–and you’re golden! 😉

 

 

So cool!!–Even more reasons you benefit your health and beauty when you arrive at the event after this drink (If you’re a science nerd like us, you’ll love this part too 😉 ) :

The vitamin C:

It’s coming from the raspberries, lime and from the mint and will make your skin glow by promoting collagen formation. (Plus being hydrated from this drink helps your skin to glow and you can kiss goodbye to a puffy face and eyes as it flushes bloating salt). :)
It acts as an immune-booster to help strengthen your body to prepare it for any havoc it may go through.

The lime:

We love lemons and limes and really spritz them over everything! They are a great flavor sub for salt too. Pssst…careful when you open Lyssie’s fridge–a lime from the packed cold-zone may drop out on your toe!

• The ideal flushing food–packed with potassium and water to restore normal fluid balance and flush out any bloating salt that may be causing you to store water and puffiness.
• Great source of vitamin C

Ginger:
By now you know, this is one of our faves, especially Lyssie, who tosses it in everything she eats, she must think it’s candy! (healthy candy, of course! 😉 )  Ginger soothes the stomach and intestinal tract, and has anti-inflammatory properties that protect cells from harmful free radicals. Ginger is ideal to help you to reset your body so you can arrive at the event with a calm, intestinal tract, free of tummy troubles and bloat.

Mint: 

We like to think of mint as a peace maker in the body 😉 It eases indigestion and calms the stomach, possibly by improving the flow of bile through the stomach, which helps to speed and ease digestion. Thanks in part to it’s anti-inflammatory antioxidant rosmarinic acid, it “calms your insides” to ease the havoc inside your body!

Raspberries:

Research suggests they actually may assist in weight loss (yahoo!) because they contain the phytochemical C3G that may increase production of both adiponectin (which enhances fat metabolism) and leptin (which suppresses appetite).  Plus, raspberries powerful, anti-aging and disease-fighting phytonutrients arm your body for any assault coming it’s way! Oh yeah!

 

Raspberry Ginger Lime Detox Drink 

Remember– There is no right or wrong way to do this. Use as much or as little as you like for each ingredient. We also often use a water infuser bottle–we put all the ingredients in the center piece and then just keep the seltzer or water around and let the ingredients infuse into them.

Ingredients:

3/4 cup raspberries

2 sliced limes

2 teaspoons chopped or pureed ginger

10 fresh mint leaves

3 quarts water (12 cups)

 

Directions:

Add limes, mint leaves, raspberries, and ginger to three quarts of water. Allow the mixture sit in a covered pitcher for at least 2 hours–or overnight and feel free to muddle the fruits with a wooden spoon.  Then serve it hot or chilled (over ice).  Feel free to strain after sitting over night and simply reserving the liquid.  We actually often place our ingredients in a cartridge made for water infusion bottles and then take that out and just drink the water that’s left.  And remember– There is no right or wrong way to do this. Use as much or as little as you like for each ingredient–and you can even use seltzer instead of water if you and your body like the bubbles!

Raspberry Ginger Lime Detox Drink -Drink This BEFORE the BBQ
 
Author:
Serves: 12

Ingredients
  • ¾ cup raspberries
  • 2 sliced limes
  • 2 teaspoons chopped or pureed ginger
  • 10 fresh mint leaves
  • 3 quarts water (12 cups)

Instructions
  1. Add limes, mint leaves, raspberries, and ginger to three quarts of water. Allow the mixture sit in a covered pitcher for at least 2 hours–or overnight and feel free to muddle the fruits with a wooden spoon. Then serve it hot or chilled (over ice). Feel free to strain after sitting over night and simply reserving the liquid. We actually often place our ingredients in a cartridge made for water infusion bottles and then take that out and just drink the water that’s left. And remember– There is no right or wrong way to do this. Use as much or as little as you like for each ingredient–and you can even use seltzer instead of water if you and your body like the bubbles!

 

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Blueberry & Corn Salsa

When we were growing up, corn on the cob seemed to join us every summer night at the dinner table. It typically replaced our mom’s baked potato, brown rice, barley or other wholesome grain that came to our table in the winter. And we LOVED it. In fact, our dad had taught us the “Lakatos (our last name) method” to eat corn on the cob—where we eat an ear of corn, leave the cob spotless– as if each kernel was perfectly plucked off the cob and at the same time, have the cleanest teeth—not even one messy tooth of corn! Yup, the Lakatos Method made corn not just delicious, but super fun to eat! Try these corn yumsters– Black Bean, Kiwi & Corn Salad and Wine VinaigretteBlack Bean, & Corn Salad Zucchini Boats, and Corn and Edamame Salad

 

As registered dietitians we hear a lot of myths about corn—people think it’s not healthy. BUT, this is a myth—and we love sharing the news below with our clients (and with you—and hope you are smiling the way we do when we tell them it’s more than OK to have corn! Phew! :)

 

  • An ear of corn has about 80 calories—the same as an apple, but with one-fourth the sugar. (Keep your corn lean—don’t slather it with butter or salt—or you negate corn’s goodness)
  • Its packed with fiber (about 3 grams in a medium ear) to help stabilize blood sugar and keep you regular.
  • Corn promotes healthy vision—thanks to its’ phytonutrients, lutein and zeaxanthin.
  • The antioxidants in corn that protect against heart disease and cancer actually increase when you cook corn.

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This salsa pairs sweet fruits and vegetables with a dash of cumin to enhance the natural fruity flavors. This snack is so versatile; eat it with yogurt, with some low sodium corn chips, or even with just a spoon alone! It is so tasty and delicious; every bite is nutritious and wholesome. Spice it up, spice it down, whatever you do it’s a tasty treat!

 

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Scoop up some nutrition by making this fruity salsa for a snack, a side or a meal–simply add some protein by pairing it with Greek yogurt to make a yummy breakfast or lunch or eat it over fish or chicken for dinner!

 

 

Makes 2 Servings

 

Ingredients:

  • 2 full ears of fresh sweet corn, husked, ideally organic or non-GMO
  • 2 cup fresh blueberries
  • 1⁄4 cup finely chopped red onion
  • 1⁄4 cup chopped fresh cilantro
  • 3 tablespoons fresh lime juice
  • 1⁄2 teaspoon ground cumin

 

Instructions

  • In a deep pan, bring water to boiling. Add corn. Cook, covered, 5 minutes, or until tender.
  • When cool enough to handle, cut corn from cobs. In a serving bowl combine corn, blueberries, red onion, and cilantro.
  • Toss in lime juice and cumin.
  • We recommend covering and refrigerating overnight, for best results. Enjoy!

 

Nutritional Information:

Per 1 cup

Calories 85; Fat 0g; Saturated Fat 0g; Carbohydrates 20g; Protein 2g; Cholesterol 0mg; Sodium 1mg; Fiber 4g

Blueberry & Corn Salsa
 
Author:
Serves: 2 servings

Ingredients
  • 2 full ears of fresh sweet corn, husked, ideally organic or non-GMO
  • 2 cup fresh blueberries
  • 1⁄4 cup finely chopped red onion
  • 1⁄4 cup chopped fresh cilantro
  • 3 tablespoons fresh lime juice
  • 1⁄2 teaspoon ground cumin

Instructions
  1. In a deep pan, bring water to boiling. Add corn. Cook, covered, 5 minutes, or until tender.
  2. When cool enough to handle, cut corn from cobs. In a serving bowl combine corn, blueberries, red onion, and cilantro.
  3. Toss in lime juice and cumin.
  4. We recommend covering and refrigerating overnight, for best results. Enjoy!

Nutrition Information
Serving size: 1 cup Calories: 85 Fat: 0 Saturated fat: 0 Carbohydrates: 20 Sodium: 1 Fiber: 4 Protein: 2 Cholesterol: 0

 

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Cherry & Pistachio Sweet Potato Medley

One of our favorite things about being registered dietitians is getting to be on the pulse of the latest nutrition research as well as the newest food products, information and trends.  And the truth is, if we haven’t already heard about the latest nutrition fads or new food products on the shelves, you ask us about it, so you help us to keep our game face on! Thanks for that! 😉

And guess what?  Lately you’ve been requesting healthy side dishes—and it turns out this is also one of the hot topic searches on the Internet!  Yep, everyone is seeking a “healthy, delicious side dish”—and your requests have kept us creating things that people are looking for! Thank you!  We didn’t know this when we created our Skinny Cauliflower Mash, our Edamame Cranberry and Feta Salad or our Cranberry Almond Quinoa but now that we know, this has inspired us to make anew jazzed up number!

Say hello to sweet, creamy,crunchy and savory!  Think dark, juicy cherries and crunchy, nutty pistachios paired with sweet potato and feta cheese.

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This medley is buzzing  with nutrients, vitamins, and minerals. Cherries are antioxidant-packed and are loaded with potassium, which helps counteract the effects of sodium in the body. But, did you know that cherries have been found to improve your quality of sleep, improve your blood pressure, ease muscle soreness, and decrease inflammation?  While tart cherries (the ones that taste tart) have the highest antioxidant potential with the most benefits, sweet cherries are nothing to sneeze about and still offer these amazing benefits, just aren’t as potent, or as tart. 😉

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Another bonus? Great skin! The vitamin C in cherries is a key element in formation of the collagen that gives skin elasticity and a youthful fullness.

Cherry & Pistachio Sweet Potato Medley

Yield 6 servings

Ingredients:

Yield 6 servings

  • 4 medium sweet potato
  • 1 ½ cup dark cherries, diced
  • ½ cup shelled pistachios
  • ½ cup reduced fat or fat free feta cheese

Instructions

  • Preheat the oven to 350F.
  • Dice sweet potatoes; discard the pointed ends of the sweet potato.
  • Place on a baking tray lined with foil. Bake for 45 minutes or until tender to pierce with fork.
  • While cooking, pit and dice cherries.
  • Remove from oven.
  • Top with diced cherries, feta, and pistachio pieces.
  • Enjoy!

Nutritional Information:

Per 2/3 cup

Calories 130; Fat 5g; Saturated Fat 0.5g; Carbohydrates 25g; Protein 4g; Cholesterol 16mg; Sodium 150mg; Fiber 6g

 
Author:
Serves: 6 servings

Ingredients
  • 4 medium sweet potato – about 185g each
  • 1 ½ cup dark cherries, diced
  • ½ cup shelled pistachios
  • ½ cup reduced fat or fat free feta cheese

Instructions
  1. Preheat the oven to 350F.
  2. Dice sweet potatoes; discard the pointed ends of the sweet potato.
  3. Bake for 45 minutes or until tender to pierce with fork.
  4. While cooking, pit and dice cherries.
  5. Remove from oven.
  6. Top with diced cherries, feta, and pistachio pieces.
  7. Enjoy! :)

Nutrition Information
Serving size: ⅔ cup Calories: 130 Fat: 5 Saturated fat: 0.5 Carbohydrates: 25 Sodium: 150 Fiber: 6 Protein: 4 Cholesterol: 16

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Grilled Berry & Chia Banana Split

We’ve officially been obsessed with banana splits and sundaes since our 7th birthday party where it was a “Make-Your-Own Sundae or Banana Split” Party. Those were the days when birthday parties were simple—at your house or at a local pizza joint– long before the days of everyone splurging for kids’ birthday parties as if it’s a wedding. The party was just an awesome, old-fashioned party with potato sack races and three legged races… and then the sundae and banana split party which still makes our mouth water to this day when we think about it!

 

As you know, we’re always trying to relive our childhood by whipping up meals and desserts inspired from then, but made healthier—and friendlier for our waistlines! (Have you tried our Grilled Banana Split  or our Skinny Homemade Strawberry Mint Ice Cream or our Strawberry Milkshake, just to name a few? Well this recipe is no exception!

This banana split is vitamin and phytonutrient-packed, protein-rich and it curbs a sweet tooth craving—so it’s the perfect de”lite”ful dessert.

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This indulgent-feeling, guilt-free treat is made with all good-for-you ingredients! It’s hard to believe it’s healthy, but it really is! In fact, it’s so good for you that you can eat it all in one serving as a meal, or you could make it into two servings for a good-for-you dessert.   The Greek yogurt contains protein to keep you feeling satisfied, while the bananas are a good source of energy-revving, qualitycarbohydrates and heart-healthy potassium.

As for the decadent flavor that will tantalize your taste buds, you can thank the grilling of the banana for some of the sweetness as it caramelizes and makes the natural sugars in the banana even sweeter. And this is the perfect way to get the kids involved, too. They might not even know they’re eating fruit!

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Grilled Berry & Chia Banana Split 2 Servings

Ingredients

  • ½ cup plain Greek yogurt
  • 1 firm, medium banana (no browning)
  • 1/4 tsp. cinnamon
  • 2 strawberries
  • ¼ cup blueberries
  • ½ tbsp. agave nectar
  • 2 pitted dates
  • 2 tsp. chia seeds

Instructions

  1. Mix yogurt, vanilla extract, and stevia until well combined. Freeze in freezer for 6 hours or overnight.
  2. Turn grill (or stove) on high heat.
  3. Slice bananas lengthwise, leaving the peel on.
  4. Brush bananas with agave nectar and place face down on hot grill. Cook uncovered for about 3 minutes, flip and cook peel side down for an additional minute.
  5. Blend dates with tbsp. of water to make a “syrup”.
  6. Remove yogurt mixture from freezer and blend to make a smooth consistency.
  7. Distribute yogurt between bananas, add berries, and top with a shake of cinnamon & chia seeds.

 

Nutritional Information:

Makes 2 servings:

Calories 172; Fat 6.5g; Saturated Fat 1g; Carbohydrates 28g; Protein 8.5g; Cholesterol 5mg; Sodium 45mg; Fiber 3.5g

If you enjoy as an entire meal:

Per Banana Split

Calories 345; Fat 13g; Saturated Fat 2g; Carbohydrates 56g; Protein 17g; Cholesterol 10mg; Sodium 90mg; Fiber 7g

Grilled Berry & Chia Banana Split
 
Author:
Serves: 2 servings

Ingredients
  • ½ cup plain Greek yogurt
  • 1 firm, medium banana (no browning)
  • ¼ tsp. cinnamon
  • 2 strawberries
  • ¼ cup blueberries
  • ½ tbsp. agave nectar
  • 2 pitted dates
  • 2 tsp. chia seeds

Instructions
  1. Mix yogurt, vanilla extract, and stevia until well combined. Freeze in freezer for 6 hours or overnight.
  2. Turn grill (or stove) on high heat.
  3. Slice bananas lengthwise, leaving the peel on.
  4. Brush bananas with agave nectar and place face down on hot grill. Cook uncovered for about 3 minutes, flip and cook peel side down for an additional minute.
  5. Blend dates with tbsp. of water to make a “syrup”.
  6. Remove yogurt mixture from freezer and blend to make a smooth consistency.
  7. Distribute yogurt between bananas, add berries, and top with a shake of cinnamon & chia seeds.

Nutrition Information
Serving size: ½ recipe Calories: 172 Fat: 6.5 Saturated fat: 1 Carbohydrates: 28 Sodium: 45 Fiber: 3.5 Protein: 8.5 Cholesterol: 5

 

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Strawberry Frozen Yogurt

Homemade Strawberry Fro-Yo

As registered dietitians and personal trainers you may think that since we eat a healthy diet, exercise and love veggies that we automatically must just not like sweets. Ha! If only!

Strawberry Frozen Yogurt

 The truth is we love chocolate and frozen desserts. In fact, we joke about being single-handedly (or double 😉 ) responsible for putting a frozen yogurt shop out of business when we were in high school and our friend worked at the shop and hooked us up with free frozen yogurt. We practically lived there!

Thankfully, since those days, we’ve learned to make some pretty delicious, waistline-friendly frozen desserts that we can eat and get in the very comfort of our own home! Remember our Skinny Strawberry Mint Ice Cream , Dark Chocolate Banana Ice Cream and this Chocolate Peanut Butter Banana Ice Cream? Well those just whet our appetite to make more!

And now that it’s officially summer, we’ve whipped up this yummy and healthier choice for dessert and your sweet tooth! It’s lower in fat than ice cream and healthier with low-fat Greek yogurt– and fruit for added sweetness instead of using lots of sugar.

 

Curious what gets weightloss hopefuls into trouble when they go for fro-yo? Toppings and portion sizes. So remember this:

1) If you want a topping, go for fruit OR if you really want a candy topping, get 1 teaspoon on the side. Then dip your fro-yo into that so you can control the portion topping.

2) To control the portion at the make your own yogurt bars, if you have trouble eyeballing the portion, consider filling a portion onto the lid instead and then scooping it into the yogurt container—this will help to keep you portion in check.

We’ve a homemade version for you to try!

 

Homemade Strawberry FroYo

Serves: 4

 

Ingredients

16 oz low-fat plain Greek Yogurt

1/4 cup sugar

1/2 tsp vanilla

1/2 cup fresh strawberries, sliced

 

Directions

  1. Thoroughly mix all ingredients in a medium size bowl.
  2. Pour Mixture into ice cream maker or blender and churn or blend until all ingredients are mixed evenly and mixture is smooth. If not using an ice cream maker, place mixture in a freezer safe container and place in the freezer for two to four hours and then serve.
  3. If using an ice cream maker, serve immediately and Enjoy!!

Note: If you don’t have an ice cream maker and don’t want to wait the 2-4 hours to make this a frozen dessert, you can simply drink the delish smoothie! :)

 

Nutrition Facts: 122 calories, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 43 mg sodium, 19 g carbs, 0 g fiber, 14 g sugar, 12 g protein

 

Homemade Strawberry Fro-Yo
 
Author:
Serves: 4

Ingredients
  • 16 oz low-fat plain Greek Yogurt
  • ¼ cup sugar
  • ½ tsp vanilla
  • ½ cup fresh strawberries, sliced

Instructions
  1. Thoroughly mix all ingredients in a medium size bowl.
  2. Pour Mixture into ice cream maker or blender and churn or blend until all ingredients are mixed evenly and mixture is smooth. If not using an ice cream maker, place mixture in a freezer safe container and place in the freezer for two to four hours and then serve.
  3. If using an ice cream maker, serve immediately and Enjoy!!

Nutrition Information
Calories: 122 Fat: 0 g Saturated fat: 0 g Carbohydrates: 19 g Sugar: 14 g Sodium: 43 mg Fiber: 0 g Protein: 12 g Cholesterol: 0 mg

 

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Summer Kale Salad

When we were doing research while writing our most recent book, The Nutrition Twins Veggie Cure we were becoming more and more obsessed with veggies and more adventurous as we ate them too—all parts of them!  After all, we were reading studies that showed that some parts of certain veggies offer more beauty and skin protective benefits, while other parts offer top anti-aging or anti-cancer benefits or detoxifying advantages, etc.  So we started eating stalks or roots or leaves that we typically tossed out—and preparing them in different tasty ways.  We wanted to play around with them a bit before having you eat ‘em too…

 

We chewed the raw kale stalk for a bit and decided we didn’t think that was something you’d be excited about 😉 and as you know we’re always coming up with easy ways to get more veggies and we want you to LOVE them!  After all, although chances are there are veggies to help any health or beauty goal that you have, they need to taste terrific and not simply boost nutrient intake and keep you feeling satisfied (thanks fiber!) for very few calories! help!

So, this recipe is no exception when it comes to a delicious way to get your veggies! (Psst… if you want more ideas for easily getting your veggies, our site is loaded with them, but here’s a few to get you started…

·         Bell Pepper and Egg Salad Stuffed Celery

·         Skinny Spinach Artichoke Bites

·         Tomato, Spinach, Egg n’ Feta Never Tasted Beta Wrap

·         Kale Recharge Smoothie

 

This salad uses kale, but takes the intimidation factor out (woohoo! :) ) by using lemon juice, olive oil, and honey to soften the leaves, so you don’t have to worry about kale being tough to chew! We tossed in some sunflower seeds, walnuts, and dried cherries for a sweet and tangy crunch, and voila!

Fun fact: If you’ve heard kale is good for you but you aren’t quite sure why—here’s one major way that kale works its’ magic:

Kale has special “detox” capabilities as it aids the liver in both phases of detoxification.  In phase one the toxins are made unstable which then be neutralized by phase two –and made water-soluble so that they can be excreted from the body via bile or urine. Buh bye—toxins from pollution, stress, sun and not-so-healthy food and drink!

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Ingredients

1 bunch kale

1 lemon

1/8 cup extra virgin olive oil

2 tsp honey

1/8 cup sunflower seeds

1/8 cup walnuts

¼ cup dried cherries

¼ tsp pepper

Salt to taste

 

Directions

Remove stalks from kale and rip into bite-sized pieces, then add to large bowl. (Don’t be afraid to use a large bunch of kale, it will end up shrinking!). Juice the lemon and add half of the juice to the bowl along with a drizzle of olive oil and salt. Massage the kale until it starts to degrade and wilt, for about 2-3 minutes.

In a small bowl combine the other half of the lemon juice with the honey, pepper, and olive oil. Be sure to whisk it together.

Finely chop the walnuts.

Pour the dressing over the kale and add the sunflower seeds, walnuts, and dried cherries. Toss the salad and enjoy!

 

Nutrition Facts per Serving

Calories: 124

Carbohydrates: 11g

Fat: 8g

Saturated Fat: 1g

Trans Fat: 0 g

Cholesterol: 0 g

Protein: 2.5g

Sodium: 3.5 mg

Sugar: 5g

Fiber: 1g

Summer Kale Salad
 
Author:
Recipe type: Side Dish

Ingredients
  • 1 bunch of kale
  • 1 lemon
  • ⅛ cup extra virgin olive oil
  • 2 tsp honey
  • ⅛ cup sunflower seeds
  • ⅛ cup walnuts
  • ¼ cup dried cherries
  • ¼ tsp pepper
  • Salt to taste

Instructions
  1. Remove stalks from kale and rip into bite-sized pieces, then add to large bowl. (Don’t be afraid to use a large bunch of kale, it will end up shrinking!). Juice the lemon and add half of the juice to the bowl along with a drizzle of olive oil and salt. Massage the kale until it starts to degrade and wilt, for about 2-3 minutes.
  2. In a small bowl combine the other half of the lemon juice with the honey, pepper, and olive oil. Be sure to whisk it together.
  3. Finely chop the walnuts.
  4. Pour the dressing over the kale and add the sunflower seeds, walnuts, and dried cherries. Toss the salad and enjoy!

Nutrition Information
Serving size: 6 Calories: 124 Fat: 8 g Saturated fat: 1 g Trans fat: 0 g Carbohydrates: 11 g Sugar: 5 g Sodium: 3.5 mg Fiber: 1 g Protein: 2.5 g Cholesterol: 0 g