The Be Well Kitchen

All almond sauce asparagus Basil Pesto blue yogurt bowl blueberry breakfast brussel caesar Carrot Cake celery juice Chia seed pudding clam chowder Cold Sesame Soba Noodle Salad Creamy Cauliflower Creamy Lemon Noodles Creamy Orzo dairy free Egg electrolyte water gingerbread coffee glow juice glowing skin smoothie gluten free Honey Spiced Coffee Hummus ice cream immune boosting Jar Salad kfc cole slaw kiwi kombucha lasagna soup Lemon + Pineapple Smoothie magic shell massaged kale matcha collagen smoothie mushroom soup oatmeal Overnight Oats PB & J cookies pear soup Pineapple Ginger Smoothie Polenta pomegranate Potato + Parsnip Soup Quick Pickled Onions Ranch dip Raw-Almonds Rose Latte salad Salmon Bowl Savory Greek Yogurt Bowl Shaved asparagus and arugula salad smoothie bowl Soup spicy shrimp bowl strawberry muffin Superfood Smoothie Sweet + Spicy Noodles Tahini Caesar Dressing Tahini Cinnamon Smoothie taquitos Tequila Cucumber & Basil Smash Cocktail tuna salad Turmeric Shots vegan Vegan Alfredo veggie rolls watermelon Yum Yum Sauce
Immune Boosting Massaged Kale Salad

Immune Boosting Massaged Kale Salad

Immune Boosting Massaged Kale Salad 

I've been making some variation of this massaged kale salad since my diagnosis with multiple sclerosis July 2nd, 2014. It never gets old and can varied so greatly with ingredients and dressings. This version is all healthy fats, a rainbow of raw veggies, tons of immune boosting properties bursting with flavor! I highly recommend investing in an immersion blender for your kitchen, it makes whipping up dressing a cinch. I choose organic ingredients and local whenever possible to avoid glyphosate, a known toxin sprayed on fruits and veggies, to reduce circulating pesticides in the blood. I feel this is one of the most important things we can do to support a healthy clean living lifestyle.

It's worth noting, if you are healing your gut eating a bunch of raw veggies can cause bloating so you may want to start with more cooked veggies until your gut begins to heal. You can sauté the kale in avocado oil with the garlic, onion and seasonings. Maybe adding a touch of bone broth, followed by the beets, cauliflower, and avocado. Drizzle some of the dressing, sprinkle with seeds and a dollop of sauerkraut. 

This recipe will serve 2 people

Dressing Ingredients:

1/4 EVOO

1/2 Fresh Lemon juiced

2 Garlic cloves

1 Tbls Tahini

1-2 tTbls Nutritional yeast

S+P

Pinch Dried Chili flakes

How To:

Place all ingredients into a mason jar and whizz it up with an immersion blender. No immersion blender? Through into your regular blender. Add a splash of water to get the desired consistency.


Bowl Ingredients: 

6 cups chopped Kale

1 cup Curry roasted cauliflower 

1/4 cup Red Onion

1/2 Cucumber

1/2 Avocado

Cooked Beets ( I love the ones precooked from Love Beets)

1/4 cup Sauerkraut

Raw Pumpkin + Walnuts

How To:

Place your kale in a large bowl and pour your dressing in. Using your hands, get in there and massage the kale distributing the dressing and starting to break down the fibers of the kale. The kale will begin to shrink, keep going until you have massaged it until it is reduced by half.

Next toss in your other ingredients and ENJOY!

This salad can be made ahead by massaging the kale less and placing. in a mason jar and layering the ingredients in, seal tight. Should last well in the fridge for a few days!

Options to add:

Egg

Quinoa

Salmon

Chicken

Olives

Kimchi

Brussels

Tomatoes

Peppers

Chickpeas

Watermelon & Jicama Salad

Watermelon & Jicama Salad

This skin-loving Watermelon and Jicama Salad is super juicy, crunchy, refreshingly sweet and packs a wee bit of heat.