Massaged Kale & Pluot Salad

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Health sure is a form of wealth that is hard to attain and even harder to keep. I myself do not always “stay on track” as they say. The most important part about eating healthy is how you react when you eat junk. I do not beat myself up over it, I do not starve myself for the next couple days, I do not lie to myself by saying i’m not hungry when I truly am. I just move on and eat a good nutritious meal next time. There is nothing wrong with eating a little “off track” sometimes. I will actually commend you for admitting it and getting right back to the healthy choices.

Many people I see tell me, ” I know what’s healthy, but I just don’t know how to put the meals together or I’m sick of the typical healthy meals like a caesar salad.”  This is why I love to play with ingredients and try new things. You cannot get sick of a recipe if it’s new right? Yes, I’ll eat my unhealthy meals from time to time, but when I make nutrient dense recipes like this one, it doesn’t even compare.

I believe this recipe is from a week ago and after promising all my instagram followers the recipe, I finally got around to posting it so I apologize to all of you! This is my version of a perfect massaged kale salad with pluots. Now let me address basically every word I just mentioned in that last sentence.

Massaged Kale…Yes, you heard me right. This is a very popular thing to do among people who follow a fully raw diet. I know it sounds a bit strange, I am not going to deny that fact. All I can say is trust me, raw kale can taste delicious. I’ll teach you how to make it great right now. When I say massage, I literally mean massage. The first thing you have to do is wash your hands very well (obviously). You will be digging into the kale with your hands, so making sure they are washed is most important. Adding something with citrus such as a lemon or lime to the raw kale is typical. This breaks down the fibrous cell walls of the kale making it easier to eat and also gets rid of that bitter taste. The best way to describe the changes in the kale is by saying it softens and wilts. When you cook kale, it is no longer considered raw and it shrinks a lot. Although, massaged kale will still shrink, its end product is much larger compared to cooked. Some people use a lot of ingredients to massage their kale and some use only a few. I have done this millions of times in many different ways, but today I used lime, apple cider vinegar, and olive oil. My sister could not understand the concept at first, she continued to tell me, ” Stop massaging your kale and massage me.” However, once she tasted it, she loved it.

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This recipe was made for a dinner party and I was asked the question, “What is a pluot?”  Some of you may never have heard of this before, but it is a cross between a plum and an apricot. It’s a hybrid fruit that may have a funny sounding name, but the health benefits you get from it are no joke.

Pluots contain a significant amount of vitamin A and vitamin C, dietary fiber, and  beta carotene. 

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Health Benefits 

1. Improve digestive health. 

2. Improve Immune System. 

3. Speed up Healing Process. 

4. Contains High Antioxidant Levels. 

5. Fiber Helps Manage/Prevent Diabetes. 

6. Helps Keep Fluid Intake High. 

(Note: Pluots naturally contain a high amount of sugar. If you have issues maintaining proper sugar levels in your diet, do not consume a lot of pluots.)

Massaged Kale and Pluot Salad

Prep time:  15 minutes

Serves: 8

Ingredients:

2 Tbsp olive oil

1 lime, juiced

2 Tbsp apple cider vinegar

3 pluots, sliced

1 cup red cabbage, chopped

1 avocado, scored

1 bunch of kale, massaged

1/2 cup carrots, shredded

3/4 cup blueberries

1/2 cucumber, large

1 bunch radishes (6 total), sliced

fresh ground black pepper

sea salt to taste

Directions:

1. Chop, cut, and slice all fruits and veggies so they can be ready to throw in the salad bowl at the end.

2. Wash hands thoroughly. I find it easiest to pour the ingredients directly onto the kale when massaging it. Pour olive oil, apple cider vinegar, and lime onto kale. Massage with hands for about 3-5 minutes. Your hands will get dirty so do not be afraid to really get in there.

3. Place all other ingredients into salad bowl, add spices and herbs, and toss the salad.

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This has honestly been my “go to thing”. I do not only teach and recommend it to everyone, but I personally prepare some form of massaged kale almost everyday.

Everyone gobbled up this delicious dish at dinner. This is my vision of a vibrant summer salad. The more color in your dish, the more nutrients on your plate.

This salad is organic, dairy free, gluten free, vegan friendly, and fully raw. Enjoy!

 Rebecca Raymundo, RD, LDN

Per serving : Calories: 140; Total Fat: 7.2 g (Saturated Fat: 1.2 g); Cholesterol: 0 mg; Sodium: 44.7 mg; Potassium: 616.8 mg; Total Carbs: 20 g; Dietary Fiber: 5.2 g; Protein: 3.9 g; Calcium: 11.7%.

 

 

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