Chopped Kale Salad

What's high in Vitamins A, C, and K − and provides meaningful levels of calcium, iron, and fiber? What's super low in calories with zero fat and powerful antioxidants? If you guessed kale, you're right (and you looked at the recipe... LOL). But seriously, they don't call it the Queen of Greens for nothing! Kale is also celebrated for its anti-inflammatory properties and cardiovascular and liver support. Super healthy and delicious, it's a must have in our diets!

This easy-to-prepare, low-calorie, cool and satisfying salad is perfect as a snack or with a meal as the weather warms....



  • 2 tbs extra virgin olive oil
  • 2 tbs lemon juice
  • 1 tsp chili powder
  • 1/2 tsp salt
  • 2 bunches kale, stems and tough ribs removed, leaves very finely chopped
  • 2 tsp peanuts chopped (optional)


In a large bowl, whisk together oil, lemon juice, chili powder, and salt.  Add kale; toss, combine, and serve.

Bon appétit!



Add addition protein...

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Fermented Daikon Radishes

Celebrating daikon radishes... the superfood known for its gentle flavor, low (low!) calorie count and immense benefits. If you are not including this white fleshed radish in your diet, it's time to hit the market. With plentiful enzymes to target our digestion of starches and fats along with cancer fighting phyto-nutrients each mouthful also packs potassium, phosphorous, and vitamin C.  Even the seed extract is a potent immunity booster. So, get cracking on this satisfying dish!

  • 3 lbs daikon radish, peeled and grated 1
  • 1 tbs celtic sea salt
  • 4 tbs whey (or 1 tbs salt)



Place all ingredients in a bowl; mix well and pummel with a wooden pounder or meat hammer to release juices. Transfer radish mixture to a quart-sized, wide-mouth mason jar and press down lightly until juices rise to the top of mixture.  Top of radish mixture should be at least one inch below top of jar.  Cover tightly and store at room temperature for 72 hours...

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Grilled Fresh Fennel

What's crunchy, sweet, and full of phytonutrients?

You guessed it! It's fennel, and if you're not already cooking with this delicious vege and enjoying its many health benefits it's time. An excellent source of Vitamin C, fennel also contains calcium, iron, and great dietary fiber. But perhaps most exciting is the phytonutrient compound, anethole, found in the oil. Research has shown again and again that fennel's anethole reduces inflammation and helps prevent cancer.   Oh, and fennel is also is great for digestion!

How do I buy the best fennel, you ask?  

Look for clean, firm bulbs (this means no splitting or spotting) that are white or pale green. Stalks should be pretty straight and not hang to the sides much. Choose green stalks and leaves that do not have flowering buds (that would mean the fennel is past maturity). Then do the sniff test. Fresh fennel smells lovely, giving off a hint of licorice.

Enjoy this easy, tasty, and nutritious grilled fennel recipe....

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Butternut Apple Skewers

Sweeten your holidays with a mouthwatering treat that packs as much nutrition as it does deliciousness! Presented on a skewer, this impressive and easy-to-prepare delight works great as an appetizer, dessert, or snack. And although butternut apple skewers tend to disappear quickly, you can store leftovers in the fridge for 3 days.

Warning: if you serve these up at your holiday party, expect to share the recipe.   



  • 1 medium butternut squash
  • 3 teaspoons cinnamon
  • 2 teaspoons nutmeg
  • 2 tablespoons ghee or coconut oil, melted
  • 2 tablespoons almond or cashew butter
  • 1/2 lemon, juiced
  • 2 tablespoons maple syrup
  • 3-4 apples, chopped
  • 8-10 wooden skewers



Preheat oven to 375 degrees. Peel, then dice butternut squash into 1-inch cubes. Mix together spices, ghee or oil, nut butter, lemon juice, and maple syrup. (Note: Consistency should resemble a thick dressing; add a bit of water,  to thin, if necessary.) In a bowl, pour 2/3 of the mixture...

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Thanksgiving Quinoa Stuffing

I love Thanksgiving − family, friends, fabulous food... and always so much to be grateful for. As we become more savvy about health and nutrition, we are able to tweak those wonderful old (and fat laden) recipes so that they now sizzle with a healthful blend of vitamins and nutrients.

This mouth watering stuffing is a wonderful addition to any Thanksgiving feast −  it's super high in protein with all of the essential amino acids (a quinoa bragging right). Originating from Ecuador, quinoa used to be called the gold of the Incas (because it was associated with improved health and stamina). Get in on the goldmine and whip up a batch of deliciousness − it will be the hit at your Thanksgiving feast for years to come. May the blessings of the season be with you always.



2 cups organic chicken broth

1/2 teaspoon sea salt

1 cup uncooked quinoa (rinsed well)

1 tablespoon ghee Light oil cooking spray

1/2 cup chopped celery

1/2 cup golden raisins


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