The Best 10 Minute Kale Salad

The Best 10-Minute Kale Salad

By Amie Valpone
September 4, 2018

The Best 10 Minute Kale Salad

 

This is one of the best kale salads I’ve ever made and that says a lot because I’ve made hundreds of kale salads. This raw kale salad is not only quick to toss together but it’s simple, can be whipped up in 10 minutes and uses a few basic ingredients. You can serve this vegan kale salad with apples, cranberries or any other fruit you’d like if you can’t find fresh figs.

 

Kale Salad:

  • 1 head dinosaur (flat) kale, finely chopped and stems removed
  • 2 tbsp. lemon juice
  • 2 tsp. olive oil, extra-virgin
  • sea salt to taste
  • 1 head Swiss chard, finely chopped and stems removed
  • 1 medium purple cabbage, thinly sliced
  • 4 large fresh figs, halved
  • 2 tbsp. walnuts, chopped
  • 1 tbsp. fresh mint, finely chopped
  • 2 tsp. lemon zest
 

Tahini Dressing:

  • 4 tbsp. tahini, well-stirred
  • 6 tbsp. warm water
  • 1 tsp. chickpea miso paste, optional
  • 1/2 tsp. sea salt, plus more to taste
  • 1/4 tsp. pepper, to taste
  • 1/4 tsp. ground cumin
  • chili powder, pinch
 

INSTRUCTIONS:

Kale Salad: 

  1. Massage the kale in a large mixing bowl using your hands with the lemon juice, olive oil, and sea salt, to taste. Massage for two minutes, or until the kale is very tender and dark green.
  2. Add the Swiss chard, cabbage, figs, walnuts, mint, and lemon zest. Set aside.

Tahini Dressing: 

  1. In a small mixing bowl, mix together all the dressing ingredients until it forms your desired dressing consistency.
  2. Add more water or lemon juice, if needed. Drizzle this dressing over the salad and toss to combine. Serve immediately.

Discover the missing pieces keeping you from optimal health, weight, and happiness at my upcoming retreat at the Art of Living Retreat Center, The Whole Body Transformation. This retreat is designed for anyone who wants to transform their life beyond medical care. The entire retreat will be a very safe space for women to open up and heal the deeper issues that are going on inside their bodies that medicine does not address.

 

This article is excerpted from TheHealthyApple.com, and is used with permission from the author.

 

Amie Valpone, HHC, AAP is a chef, nutritionist, and the author of the best-selling cookbook Eating Clean: The 21-Day Plan to Detox, Fight Inflammation & Reset Your Body. She is the founder of TheHealthyApple.com, where she discusses how she healed herself after 10 years of chronic illness from lyme disease, polycystic ovarian syndrome (PCOS) and hypothyroidism.

 

Interested in learning more about Ayurveda and the programs at the Art of Living Retreat Center? Check out our annual catalog here!

 

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TAGS: Amie Valpone , art of living retreat center , Ayurvedic diet , Ayurvedic food , cooking , Detox , diet , food , kale salad , Recipes
Ayurvedic Recipes: Beet Kale Salad

Beet Apple Celery Kale (BACK) Salad

By Diana Bellofatto
August 29, 2018

Ayurvedic Recipes: Beet Kale Salad

Wow, some of us have experienced an intensely hot summer this year! The Ayurvedic way tells us to cleanse at the end of summer to rid ourselves of excess heat, and this salad is perfect for doing just that.

 

Excess heat can cause dryness in the body. In turn, the body responds by creating reactive mucous in order to lubricate itself. Mucous breeds bacteria that makes us sick. This response to dryness is one of the classic fall scenarios that lead to sinus infections, intense allergies, and more.

 

Beets contain B vitamins, calcium, iron, and have amazing antioxidants, too. The liver tends to harbor heat, and beets provide super support for the liver in its ability to release heat and function well.

 

“An apple a day keeps the doctor away…” How true it is! Apples have an affinity for scraping the body of ama (toxins) and heat with their pitta (fire) pacifying, astringent, and cooling qualities. Autumn’s apples are an ally for sure!

 

Celery stimulates the sweat glands to release heat, and reminds the lymph to move. It simultaneously scrapes mucous from the digestive tract as it aids in digestion and detoxification.

Another pitta-friendly pal, kale’s bitter quality cools as its fibrous nature aids in maintaining intestinal integrity.

 

This simple salad is a powerful panacea for fending off fall and winter woes and enabling you to take “BACK” your balance.

 

Beet, Apple, Celery, and Kale (BACK) Salad

  • 1 head kale, chopped (if you take this recipe further into fall, you can omit the kale)
  • 2 beets, grated
  • 2-3 stalks celery, chopped
  • 1 apple, chopped (the sweeter the apple, the more cooling it is. Try Gala, Honeycrisp, or Golden Delicious!)
  • Lemon or lime juice, to taste
  • Flax oil for drizzling
  • 1/2 to 1 cup cilantro leaves, or about 2 tsp ground coriander
  • 2 tsp ground cumin
  • 2 tsp ground fennel
  • pinch of Himalayan pink sea salt (go easy on salt, as it tends to be heating!)
 

Directions

1. Combine all ingredients in a bowl.
2. Mix well with flax oil and citrus juice.
Eat this salad at midday for optimal digestion and assimilation of nutrients.

Serves 4. 

 

Interested in learning more about Ayurveda and the programs at the Art of Living Retreat Center? Check out our annual catalog here!

 

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TAGS: apple , autumn , Ayurvedic Recipes , beet , celery , cooling , kale , pitta pacifying

California Creamed Kale and Chickpeas

By Dr. Joel Fuhrman
July 20, 2018

 

Serves: 4

Category: Main Dishes – Vegan
Author: www.drfuhrman.com
For an easy and delicious entrée, combine sautéed kale, onions and chickpeas with a creamy garlic cashew sauce.

 

INGREDIENTS:

1/2 cup raw cashews
1 cup unsweetened soy, almond or hemp milk
1 clove garlic
1 large onion, thinly sliced
2 carrots, finely chopped
1 1/2 cups cooked chickpeas or 1 (15 ounce) can no-salt-added or low sodium chickpeas, drained
1 bunch kale, tough stems removed, leaves thinly sliced
1/4 teaspoon crushed red pepper or to taste

 

INSTRUCTIONS:

Place cashews, non-dairy milk and garlic in a high-powered blender and blend until smooth. Set aside.

Heat 2-3 tablespoons water in a large skillet or dutch oven and water saute the onion and carrots for 5 minutes, or until softened. Stir in the chickpeas. Gradually add the kale and saute until kale starts to wilt, adding additional water as needed to prevent sticking. Cover and cook until kale is tender, about 10 minutes.

Stir in cashew sauce and crushed red pepper. Cook, uncovered for 2-3 minutes until heated through.

 

Calories 335; Protein 16 g; Carbohydrates 46 g; Total Fat 11.6 g; Saturated Fat 1.8 g; Cholesterol 0 mg; Sodium 70 mg; Fiber 11.2 g; Beta-Carotene 5838 ug; Vitamin C 49 mg; Calcium 203 mg; Iron 5.3 mg; Folate 210 ug; Magnesium 130 mg; Zinc 3.2 mg; Selenium 8 ug

     

Interested in learning more about Ayurveda and the programs at the Art of Living Retreat Center? Check out our annual catalog here!

 

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TAGS: Ayurveda , Ayurvedic Recipes , cilantro , cooling , diet , Recipes , summer
Summer Ayurveda - Art of Living Retreat Center

Satisfying Cilantro Summer Sauce 2

By Diana Bellofatto
July 10, 2018

Summer Ayurveda - Art of Living Retreat Center

The hot time of year is upon us once again! Eating seasonally and staying cool will guide us toward lots of greens and veggies. This sauce makes the perfect partner to accompany your culinary creativity.

For the most part, nuts are heating, but almonds that have the skin removed are not. The skin of the almond is a tough substance to digest, and contains some anti-nutrients that are best removed. What remains is a protein-rich, ojas (think immune boosting & strengthening) enhancing, satisfying food.

In the world of Ayurveda, cilantro is known for it’s cooling effects and ability to cloy toxins from the body. It has an affinity for the skin and can even be made into a paste and applied to skin eruptions from rashes due to allergic reactions from poison ivy and the like.

Lime helps to impart the salty taste without creating excess heat, so you won’t have to add much salt to this sauce.

You can whip this sauce up in just a few minutes in a blender or food processor. Enjoy!

Fresh cilantro and almond sauce

If your agni (digestive fire) is up to the task of digesting raw veggies, this sauce can double as a dip for crudités or as salad dressing. Otherwise, it dresses cooked vegetables and grains very nicely.

  • 1/2 cup almonds, soaked over night in a bowl and peeled
  • About 1/2 cup water
  • 1 bunch fresh cilantro
  • 1/4-1/2 cup lime juice
  • About 3 Tablespoons extra virgin olive oil
  • Pink Himalayan salt & black pepper to taste

Directions

1. Place soaked and peeled almonds in a blender with ½ c. water, lime juice, olive oil, pepper and salt. Puree.
2. Add cilantro (leaves & stems) and blend well.
3. Add more/less water and/or oil for desired consistency.
Store in the fridge for up to 48 hours.

Makes about one cup.

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TAGS: Ayurveda , Ayurvedic Recipes , cilantro , cooling , diet , Recipes , summer
Summer Ayurveda - Art of Living Retreat Center

Satisfying Cilantro Summer Sauce

By Diana Bellofatto
June 29, 2018

Summer Ayurveda - Art of Living Retreat Center

 

The hot time of year is upon us once again! Eating seasonally and staying cool will guide us toward lots of greens and veggies. This sauce makes the perfect partner to accompany your culinary creativity.

 

For the most part, nuts are heating, but almonds that have the skin removed are not. The skin of the almond is a tough substance to digest, and contains some anti-nutrients that are best removed. What remains is a protein-rich, ojas (think immune boosting & strengthening) enhancing, satisfying food.

 

In the world of Ayurveda, cilantro is known for it’s cooling effects and ability to cloy toxins from the body. It has an affinity for the skin and can even be made into a paste and applied to skin eruptions from rashes due to allergic reactions from poison ivy and the like.

 

Lime helps to impart the salty taste without creating excess heat, so you won’t have to add much salt to this sauce.

You can whip this sauce up in just a few minutes in a blender or food processor. Enjoy!

 

Fresh cilantro and almond sauce

If your agni (digestive fire) is up to the task of digesting raw veggies, this sauce can double as a dip for crudités or as salad dressing. Otherwise, it dresses cooked vegetables and grains very nicely.

 

  • 1/2 cup almonds, soaked over night in a bowl and peeled
  • About 1/2 cup water
  • 1 bunch fresh cilantro
  • 1/4-1/2 cup lime juice
  • About 3 Tablespoons extra virgin olive oil
  • Pink Himalayan salt & black pepper to taste

 

Directions

1. Place soaked and peeled almonds in a blender with ½ c. water, lime juice, olive oil, pepper and salt. Puree.
2. Add cilantro (leaves & stems) and blend well.
3. Add more/less water and/or oil for desired consistency.
Store in the fridge for up to 48 hours.

Makes about one cup.

 


Interested in learning more about Ayurveda and the programs at the Art of Living Retreat Center? Check out our annual catalog here!

 

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TAGS: Ayurveda , Ayurvedic Recipes , cilantro , cooling , diet , Recipes , summer
Food & Happiness - Art of Living Retreat Center

How Food Affects Your Happiness

By Margaret Paul
June 16, 2018

Food & Happiness - Art of Living Retreat Center

 

This past May, the Art of Living Retreat Center hosted Dr. Margaret Paul for Inner Bonding, a weekend of transformative healing. Here, she speaks about how your diet is an essential ingredient to happiness. 

 

There’s so much unhealthy food that is normalized in our culture, and people don’t realize that it lowers their vibrancy. Food, alcohol, and drugs are addictive for those of us who don’t know how to manage our feelings. Anxiety, depression, anger, loneliness, helplessness, heartbreak, shame, and guilt can be completely overwhelming. We don’t know how to learn from our feelings, or to lovingly manage them, which is how people become dependent on these things to live their everyday lives. But instead of providing relief, this unhealthy food contributes to illness, anxiety, and depression.

 

How bad food lowers your vibrancy

When people eat junk food, it disrupts the microbial gut flora, and the toxicity that that process creates actually goes right up into the brain. This process can actually create anxiety and depression. It becomes a vicious cycle, and people have no idea what else to do. Their medication doesn’t work for them. They feel stuck. Their frequency is lowered.

 

The body-spirit connection

I was a sickly child, and I just hated being sick. So in my early 20s, I started reading everything that I could about health. I threw out everything in my kitchen, and started eating all organic, all fresh. I was the health food nut, and that was 56 years ago. I’m 78 now, and I have unbelievable health, so much energy, no arthritis, no brain degeneration. Not only does this help my body, but it helps me connect to spirit.

 

Even though I was eating well, it wasn’t an automatic connection to spirit. It was the intention to learn that really opened things up. Eating well and being open to learning helps you vibrate on a more spiritual frequency.

 

Inner bonding

With my Inner Bonding Process, you learn to make decisions that love your body. So now, when someone brings in yummy, sugary stuff, which I used to eat all the time, my higher brain says “you know, i love you too much to eat this.” I love being connected to my higher guidance. I know that if I eat this, my vibrancy, my health, everything is going to tank. I don’t even have a problem refusing poor food.

 

Dr. Margaret Paul is a bestselling author and co-creator of the powerful Inner Bonding® self-healing process, and the related SelfQuest® self-healing online program – recommended by actress Lindsay Wagner and singer Alanis Morissette. She has appeared on numerous radio and television shows, including Oprah. Margaret holds a PhD in psychology, is a relationship expert, public speaker, consultant and artist. She has successfully worked with thousands and taught classes and seminars for over 50 years.

 


Interested in learning more about Ayurveda and the programs at the Art of Living Retreat Center? Check out our annual catalog here!

 

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TAGS: Detox , diet , food , happiness , spirituality , weight-loss
Ayurvedic Recipes: Beet Kale Salad

Ayurvedic Recipes: Beet & Kale Salad

By Diana Bellofatto
May 28, 2018

Ayurvedic Recipes: Beet Kale Salad

‘Beet’ the heat and build your blood

Ayurveda tells us that we begin to accumulate heat in the body just prior to the summer, so we want to stay ahead of the game by paying attention to the qualities of foods that can help us maintain balance.

 

Beets are nourishing for the liver. Cooked beets cool and cleanse the blood, strengthen the eyesight, and improve anemia, therefore increasing stamina by bringing more oxygen to the blood cells.

 

Kale is cooling as well. The fiber in kale prompts healthy elimination, while the bitter taste of kale and beets stimulate the flow of bile. This helps keep the gallbladder and liver from becoming congested. As the bile flows, it flushes toxins from the body and encourages healthy lymphatic flow, which detoxifies the body and fortifies immunity.

 

This recipe is proof that eating Ayurvedically does not require time-consuming cooking methods or obscure ingredients. The ease with which this salad can be prepared is very supportive to our modern lifestyles.

 

Beet & kale salad

  • 1/2 cup grated carrots, steamed until soft
  • 1 1/2 cups grated beets, steamed until soft
  • 1 head of kale, chopped, with spines removed and discarded, steamed until soft
  • 1/2 cup shredded coconut, toasted or raw
  • 1/2 cup fresh lime juice
  • 1/2 cup flax seed oil
  • mineral salt to taste
  • large handful of chopped cilantro

 

Directions

1. Toss all ingredients together, and voilà, you’re done! You can’t ‘beet’ this for a fast, fresh salad that you can enjoy at home or take on a picnic.

Serves 4

 


 

Interested in learning more about Ayurveda and the programs at the Art of Living Retreat Center? Check out our annual catalog here!

 

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TAGS: Ayurveda , Ayurvedic diet , Ayurvedic Recipes , beet , healthy diet , healthy eating , kale , organic food , salad , summer
Ayurvedic Recipes: Collard Greens

Ayurvedic Recipes: Collard Wraps

By Diana Bellofatto
May 2, 2018

Ayurvedic Recipes: Collard Greens

 

Ready, Set, Spring!

When it comes to eating seasonally, green means go at this time of year! Verdant veggies vie for our attention as they burst up through the earth’s floor, beckoning us to savor their flavor.

 

If you follow Mother Nature’s lead, she signals us to leave behind the heavier, heating, acid-forming foods of winter that kept us warm, and asks us to focus our attention on the lighter, cooling, alkaline foods that help us to maintain balance as the season shifts and heats up.

 

Collard greens are the perfect host for the abundance of veggies that grow at this time of the year. Spices and the friendly bacteria on vegetables enkindle agni (digestive fire), and enhance assimilation and absorption of nutrients.

 

In this recipe, explore how the bitter, astringent, and pungent flavors of broccoli, radish, scallion, avocado, and cilantro team up with just enough of the sweet, sour, and salty tastes of lime and coconut to tantalize our taste buds.

 

Collard Wraps

  • 4 or more large collard green leaves
  • 1 very ripe avocado, mashed
  • 1 cup finely chopped broccoli
  • 1/2 cup chopped celery
  • 1/2 cup chopped scallions
  • 1/2 cup thinly sliced or minced radish
  • A generous handful of cilantro leaves
  • 1/2 cup toasted pumpkin or sunflower seeds, or 1/4 each
  • 2 tablespoons shredded unsweetened coconut
  • 1 tablespoon fresh lime juice
  • 3 tablespoons toasted sesame or olive oil
  • Himalayan pink salt to taste
  • 2 teaspoons garam masala
  • 1/2 teaspoon ground fenugreek
  • 1/2 teaspoon ground turmeric

*If you are experiencing feelings of heaviness, bloating, and lethargy (kapha dosha), use less avocado, seeds, coconut, and sesame oil.

 

Directions

1. At room temperature, combine all ingredients (except the collard green leaves) in a large bowl and mix well.

2. Lay the collard leaves out flat, and then spoon and spread some of the mixture evenly onto each of the leaves. Wrap them up and you’re ready to roll!

Serves 4.

 


 

Interested in learning more about Ayurveda and the programs at the Art of Living Retreat Center? Check out our annual catalog here!

 

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TAGS: Ayurvedic diet , clean eating , collard wraps , diet , greens , seasonal eating , seasonal food , Spring
Ayurvedic Recipes: Broccoli

Ayurvedic Recipes: Broccoli with Peppers and Herbs

By Diana Bellofatto
April 3, 2018

Ayurvedic Recipes: Broccoli

 

What’s in your garden?

Spring is here, and what better way to celebrate than by reaping the benefits of an herb garden!

 

If you tend towards a vata tummy (gas/bloating) when it comes to broccoli, you’ll be happy to know that the warming herbs and ginger in this recipe will aid in digestion.

 

The herbs in this recipe have an affinity for helping to balance kapha (earth & water), which is abundant during spring. They are warming and stimulating, diaphoretic, nervine, and they improve memory and relieve depression, congestion, asthma, and insomnia.

 

You can enjoy plucking this mélange of herbs for the recipe if you do have an herb garden. It’s a great way to connect more deeply to your food and the earth. If you don’t have access to fresh herbs at this time, you may substitute about half the amount of dried herbs for this recipe.

 

Broccoli with peppers & herbs

  • 2 tablespoons ghee
  • 1/2 tablespoon minced ginger
  • 1/2 teaspoon fresh minced rosemary
  • 1 tablespoon fresh thyme
  • 2 tablespoons minced fresh basil
  • 1 red bell pepper, cut into strips
  • 5 cups broccoli florets
  • 1/2 cup chopped fresh parsley
  • mineral salt to taste
  • black pepper
  • 2 teaspoons to 1 tablespoon of lemon or lime juice
  • * Optional – toss in toasted nuts or seeds at the end for added protein.

Directions

1. Heat the ghee in a pan. Add the rosemary and ginger and sauté over low heat until the ginger is soft and slightly browned. If you are using dried herbs, sauté them at this time as well.
2. Add the broccoli and bell pepper, sprinkle lightly with salt.
3. Stir, cover, and sauté on low to medium heat, stirring occasionally, until the vegetables are tender. You can add a little bit of water to the vegetables if they start to stick to the pan.
4. Turn off the heat, stir in all of the other herbs. Add the lemon or lime juice.
5. Sprinkle with toasted nuts or seeds of your choice.

Serves 4 to 6. 

 


 

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TAGS: Ayurvedic Recipes , broccoli , health , healthy diet , healthy eating , herbs
Ayurvedic Recipes - Sauteed Greens

Ayurvedic Recipes: Sauteed Greens

By Diana Bellofatto
February 22, 2018

Ayurvedic Recipes - Sauteed Greens

Ayurveda calls collard greens sattvic.  This implies that they support peacefulness and purity of body, mind, and spirit. Collard greens possess bitter, astringent, light, dry qualities.  Their digestion is aided with spices, healthy fats, and substances rich in digestive enzymes and stomach acid boosting abilities.

 

Enjoy collards as a side dish, a main dish with protein rich nuts, seeds, and beans or, in a soup. Read on to discover more about the greatness of these greens and the ingredients by which they are accompanied in February’s recipe.

The ‘personality traits’ of the ingredients

  • Collards Greens are packed with fiber and are an excellent source of antioxidants, vitamins A , C, E,  K, folic acid, iron, calcium, magnesium.  Their bitter taste aids in de-stagnation of the liver and enhances bile flow.
  • Tamari contains digestive enzymes and provides that “umami” taste.
  • Apple Cider Vinegar will give your stomach acid a boost and supports healthy blood sugar.
  • Ginger enkindles the digestion fire, keeps us warm, and detoxifies unhealthy fat from the body.
  • Ghee-the butyric acid in ghee nourishes the gut and provides a great source of healthy fat.
  • Pumpkin & Sunflower Seeds provide protein, are mineral rich and protect against free radicals.

Sauteed Greens with Pumpkin & Sunflower Seeds

  • 1 cup water
  • About 10 cups washed, dried, and chopped fresh collard greens
  • 2 teaspoons fresh chopped ginger
  • 1.5 tablespoon ghee
  • 2 tsp. apple cider vinegar
  • 1 tablespoon tamari
  • 1/4 c. toasted sunflower seeds
  • 1/4 c. toasted pumpkin seeds

Directions

1. In a large deep skillet, on medium heat, sauté the ginger until soft and slightly golden.

2. Add the collard greens and mix well.

3. Add the water, cover and reduce the heat to low and cook until the collard greens are tender.

4. Turn off the heat and stir in the tamari and raw apple cider vinegar.

5. Transfer to serving bowl and stir in the sunflower and pumpkin seeds.

Serves 4

 


 

Interested in learning more about Ayurveda and the programs at the Art of Living Retreat Center? Check out our annual catalog here!

 

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TAGS: art of living , art of living retreat center , Ayurveda , ayurveda cleanse , ayurveda detox , Ayurvedic diet , Ayurvedic Recipes , cleanse , greens , sauteed greens , winter

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