Wilted Kale Winter Salad with Brussels Sprouts, Beets & Cauliflower

Wilted Kale Winter Salad with Brussels Sprouts, Beets & Cauliflower

We are in love with this salad.  It's tough to eat cold, raw veggies in the winter when it's cold.  Eating with the seasons, our bodies crave warm, comforting foods that will both physically and energetically get our digestive fire going.  However, there's something about salads that is always so refreshing and uplifting and just makes use feel healthy.  That's where balance comes in.  There is a way to enjoy salad in the winter, with a little bit of extra care and creativity. 

To do this, we combine some cooked veggies with some raw veggies, so there's a little bit of fresh, vibrance mixed with comfort and warmth.

In this salad we use roasted cauliflower and roasted beets.  It's optional to lightly saute the kale and brussels sprouts.  If you prefer, you can keep these raw.  We like to add in some freshly slivered radishes to provide that crisp bite.  And, lastly, adding in some refreshing grapefruit and orange really rounds out the salad and adds some beautiful colour!

This recipe is actually ideal to make with leftovers.  If you roast some cauliflower and beets the day or two before you make this salad, then you can eat some of them for another meal and then use the rest in this salad recipe.

Wilted Kale Winter Salad with Brussels Sprouts, Beets & Cauliflower

Wilted Kale Winter Salad with Brussels Sprouts, Roasted Cauliflower and Beets

1 small bunch kale, chopped
2 cups brussels sprouts, slivered finely
2 beets, roasted and sliced into thin pieces
2 cups cauliflower florets, roasted
2 radishes, sliced in thin slivers
1/2 of a cara cara orange, sliced in thin segments
1/2 of a grapefruit, sliced in thin segments
2 to 3 Tbsp hempseeds

Lemon Vinaigrette:
1/2 a lemon, juiced
1 Tbsp apple cider vinegar
1/4 cup extra virgin olive oil
1/2 of a small garlic clove, minced
sea salt and pepper

Wilted Kale Winter Salad with Brussels Sprouts, Beets & Cauliflower

Directions:

1. If you have leftover roasted cauliflower and beets, yay!  If you don't have them ready yet, then chop the cauliflower into florets.  Spread out on a baking sheet and toss with olive oil and sea salt.  Roast at 375 for 30 minutes, or until beginning to crisp on edges.  If you need to roast the beets, rinse them well and cut away any dirty parts.  Wrap up in some tin foil with a drizzle of olive oil, sea salt and pepper.  Roast for 1 hour, or until the beets are soft.  Then the skin will peel off easily.  Slice into thin pieces.

2. Rinse off the kale and dry well.  Chop into smaller pieces.

3. Sliver the brussels sprouts as thinly as you can.

4. Optional: If you prefer that the kale and brussels sprouts are cooked, lightly saute them in some extra virgin olive oil with sea salt.  It's best to saute them separately and then toss together after.

5. Chop the radishes in slivers.  Slice the cara cara orange and grapefruit into thin segmets

6. Combine all the veggies and toss together.

7. Make vinaigrette and drizzle on top.

Wilted Kale Winter Salad with Brussels Sprouts, Beets & Cauliflower

Carrot Miso Ginger Dressing Salad

carrot miso ginger dressing, carrot miso ginger salad dressing

This time of year it's so chilly and grey, which often makes cooked veggies more appealing than raw ones, but we still do crave refreshing, crisp salads!  To find a balance, making the right type of salad dressing can make all the difference.  We like to use ingredients that have some heat to them, like fresh ginger root.  Blended in a salad dressing, the ginger root brings warmth and a slight kick that you can really feel in the back of your throat (perfect if you have a tickle, sore throat or cold).  Plus, ginger warms up your digestive fire. 

This salad dressing is inspired by one that is found in the cookbook It's All Good, with some of our own modifications.  We absolutely love using miso that is made from chickpeas (chickpea miso), instead of soy based miso.  This still provides you with all the gut loving bacteria of fermented foods but is safe for anyone who can't eat soy.

We absolutely love the bright orange colour of this dressing, that alone is so uplifting and makes us feel warm!  We hope that you will love this Carrot Miso Ginger Dressing as much as we do. 

miso carrot ginger dressing, miso carrot ginger salad dressing

Carrot Miso Ginger Dressing

 

1 Tbsp ginger root
1/2 heaping cup carrot, diced
2 Tbsp rice vinegar
2 Tbsp chickpea miso
2 tsp raw honey
2 Tbsp toasted sesame oil
1/4 cup olive oil
3 Tbsp water
sea salt

Directions:

Blend all the ingredients in a high speed blender until it's all creamy and smooth.  This will keep for up to 4 days in the fridge.

Chocolate Almond Butter Cups, The Best Sugar Free Dessert

almond butter chocolate cups, peanut butter, stevia, healthy version of peanut butter cups

Chocolate and peanut butter (or almond butter) is one of our favourite combinations, classic.  You really can't go wrong when the two flavours are combined, except when they are loaded with lots of sugar.  

We encourage all of our clients to reduce their sugar intake and eliminate it if possible, especially if they are going through cancer treatment.  Sugar is one of the main causes of inflammation on a cellular level, which makes cells more susceptible to disease, chronic conditions, and cancer.  Sugar also leads to an imbalance in the digestive tract because yeast, parasites, and bad bacteria all flourish on sugar.  The good bacteria inside the gut helps to prevent an overgrowth of these critters, however sometimes this delicate balance can be thrown off by too much sugar consumption.  Not only does this interfere with proper digestion but can lower immunity and reduce absorption of nutrients.

And that is why this recipe for Chocolate Almond Butter Cups is wonderful!  You can make this recipe with peanut butter, just try to use organic peanut butter as it is healthier and less likely to contain mould than butter made from regular peanuts.  This recipe is also rich in protein and healthy fats!

almond butter chocolate cups, peanut butter, stevia, healthy version of peanut butter cups

Chocolate Almond Butter Cups

This recipe can easily be made in half, if you want fewer cups.  This makes approximately 24 mini chocolate almond butter cups.

Top Layer:
1/2 cup almond butter
4 Tbsp coconut oil
pinch sea salt 

Bottom Layer:
1/2 cup almond butter
1/2 cup raw cacao powder (makes this treat rich in minerals like iron and magnesium)
4 Tbsp coconut oil
4 drops of stevia (or more depending on your sweet tooth preference)

Other supplies:
mini muffin tray

Directions:
1. Make the bottom layer first by lightly heating coconut oil and almond butter in a small saucepan.  Stir together until blended.
2. Remove from heat and stir in the cacao powder and stevia.
3. Pour an equal amount into 24 mini muffins (lined with muffin liners or the silicon nonstick mold). 
4. Place in freezer for 10-15 minutes, until frozen.
5. Make the top layer by lightly heating coconut oil and almond butter again in a small saucepan.  Add a pinch of sea salt.
6. Carefully pour an equal amount over each of the chocolate layers in the muffin tray.
7. Return to freezer until solidified. 

Summer Green Greek Style Salad

There's nothing quite like a refreshing leafy green salad for a meal when it's hot outside.  This recipe is filled with antioxidant rich green vegetables, plus the digestive supporting sauerkraut.  For those of you who are wary of sauerkraut, this is an easy and tasty way to incorporate the healthy fermented cabbage into your diet.

green greek style salad, sauerkraut, healthy greek dressing, Living Kitchen Toronto

Summer Green Greek Style Salad

4 cups leafy greens (mesclun, baby kale, baby spinach, any lettuce variety)
1 medium cucumber, sliced in thin half moons
1 small zucchini, spiralized into "noodles"
1/2 cup sauerkraut 
large handful spice roasted pumpkin seeds

Spice Roasted Pumpkin Seeds
1 cup pumpkin seeds
drizzle of olive oil
pinch sea salt
pinch cayenne pepper
1 tsp tamari

Salad Dressing
1/3 cup olive oil
1/4 cup white wine vinegar
1/4 tsp oregano
1/8 tsp dried dill (or use 1 tsp of chopped fresh dill)
2 tsp honey
sea salt to taste

Directions:
1. Toss the pumpkin seeds together with other ingredients and spread out on baking sheet. Roast for 5-10 minutes at 350 until lightly crisp (be careful not to burn).
2. Spiralize the zucchini with a spiralizer.
3. Chop the cucumber.
4. Mix together the dressing ingredients until creamy and blended.
5. Toss all of the vegetables together with salad dressing.
6. Top with toasted pumpkin seeds.


Superfood Granola and its cancer prevention benefits

superfood granola, cancer prevention foods, Living Kitchen Toronto, mulberries, cacao nibs, meal delivery

We love granola and are always looking for new and different spins on the traditional granola recipe.  This recipe is still easy to make and uses some ingredients that are more unique than your average raisins.  

Walnuts:

Walnuts are one of the best nuts because they provide omega3, which is only found in a small number of food sources.  Omega 3 is the essential fatty acid that helps combat cellular inflammation, which helps maintain healthy cells and protect them from developing cancer.  Although omega 3 is essential, our bodies can not make the fatty acid and the standard western diet is lacking in the proper amount of omega 3. That is why it is so important to make omega 3 rich foods, such as walnuts, a part of your daily diet.

Macadamia nuts:

Macadamia nuts are a good source of MUFAs, monounsaturated fats, which is one of the healthiest forms of fat (olive oil is also a rich source of MUFAs).  Although you might avoid macadamia nuts if you are trying to lose weight (because they are one of the most fatty nuts) they are a great choice for when you are going through cancer treatment, because they will help prevent weight loss.

Mulberries:

Mulberries are not well known in the western diet, however they have been used in Traditional Chinese Medicine for ages.  Mulberries are a rich source of antioxidants and are an interesting and delicious substitute for raisins or dried cranberries (more often than not dried cranberries are loaded with extra sugar, so if you do buy them, make sure you find a brand that is fruit juice sweetened instead).   Mulberries are a much better choice when you have cancer or are preventing cancer, because they contain less sugar than raisins. 1/3 cup of raisins contains 28.7 grams of sugar, while in comparison 1/3 cup of dried mulberries contains only 18 grams of sugar. 

Cacao Nibs:

Cacao is raw chocolate, which is what chocolate is made from when cacao beans are roasted and combined with various other ingredients such as sugar and milk.  Cacoa beans (or nibs- when the bean has been broken into tiny pieces) provide all of the nutrients that have led to dark chocolate's reputation for being healthy. Here is where you will find the compound that makes your body produce endorphins and feel good. One interesting fact to note, 1 ounce of caco nibs contains 9 grams of fiber, which makes them an excellent source of fiber that is also quite tasty.  By eating cacao nibs  you can get a chocolate flavour without any sugar!

superfood granola, cancer prevention foods, Living Kitchen Toronto, mulberries, cacao nibs, meal delivery

Superfood Granola 

3 cups rolled oats
1/3 cup sunflower seeds
1/3 cup pumpkin seeds
1/2 cup macadamia nuts
1/2 cup walnuts

1/2 cup dried mulberries
1/2 cup cacao nibs
1/2 cup shredded coconut or coconut pieces 

1/3 cup coconut oil, melted
2 Tbsp molasses or maple syrup
2 Tbsp coconut sugar
pinch sea salt

Directions:

1. Preheat oven to 350.
2. Melt the coconut oil and warm with the coconut sugar and molasses or maple syrup.
3. Mix all of the dry ingredients together (except leave the mulberries, cacao nibs and coconut separate).
4. Mix in the liquid ingredients.
5. Spread out on a baking sheet and bake for 15 minutes, or until lightly browned.
6. Once the mixture is removed from the oven, mix in the mulberries, cacao nibs and coconut. 

superfood granola, cancer prevention foods, Living Kitchen Toronto, mulberries, cacao nibs, meal delivery

Super Green Matcha Tea Smoothie

What is the best type of green tea to drink to prevent cancer?

matcha green tea smoothie

Green tea contains a compound called polyphenols, specifically catechins, which protect the plant from fungus and bacteria when it is growing.  When green tea is harvested, the catechins remain in the tea that we drink, which is why drinking green tea has been linked with preventing cancer.  There are several different types of catechins found in green tea, with EGCG having the strongest anti-cancer activity.   However, it is important to know that not all green teas are created equal, and depending on where the tea is grown, when it's harvested, and how it's processed can impact the catechin, anti-cancer compound, content of the tea.  

The book Foods That Fight Cancer, by Richard Beliveau, Ph.D, and Denis Gingras, Ph.D. published a comparison of data showing the variation in the content of the catechin EGCG in different types of green tea.  Japanese teas contained higher concentrations of EGCG than Chinese green teas. If you are interested in increasing your intake of catechins, the polyphenols found in green tea that prevent cancer, make sure to buy Japanese varieties of tea such as matcha, sencha, and gyokuro. 

Beliveau and Gingras also recommend brewing green tea for more than 5 minutes, as the longer it steeps the greater the anti-cancer compounds in your cup.  

Matcha is an interesting type of green tea because it is the fine powder of ground up green tea leaves.  This means you consume the entire tea leaf when drinking this tea.  As long as it is a high quality matcha green tea (so make sure you know where the tea is coming from and that it's organic) you will be drinking a large dose of catechins, including EGCG.

Here's a delicious smoothie that is an easy way to incorporate matcha tea into your diet, if you want something different from a hot cup of tea (plus get some extra greens and vegetables into your breakfast or snack)

matcha green tea smoothie, avocado, blue green algae, banana, almond milk, ingredients for smoothie

Super Green Matcha Tea Smoothie

1 cup almond milk (or other dairy free milk)
1 tsp matcha tea
1/4 tsp blue green algae (or other type of green supplement powder)
1/4 or 1/2 of an avocado (depending on how large of an avocado it is)
1 banana (delicious when frozen in advance)

Directions:
Combine all ingredients in a blender and blend until smooth and creamy!