Raw Kale Salad

Raw Kale salad

Raw Kale salad Ingredients

• 1 bunch of Kale
• 1 avocado
• 2 small organic tomatoes
• 2 inches of organic cucumber (or more)
• ½ organic lemon
• ¾ Sweet Red Bell Pepper (add yellow, orange and as much as you want)
• Cold pressed extra virgin olive oil
• 1/4 -1/2 tsp of Himalayan salt
• Organic baby Romaine lettuce

Raw Kale salad Recipe

• Wash veggies and your hands
• Chop up all ingredients in small pieces. No need to chop up the avocado.
• Put chopped up kale in large bowl
• Pour in juice from lemon, Himalayan salt and drizzle with olive oil
• Massage kale until nice and soft
• Then add in avocado and squish in (avocado, lemon and olive oil are all great for your skin! So dig in there)
• Throw in the rest of the ingredients and mix up
• Your kale salad is ready to eat:)

I like to put this salad over a bed of organic baby romaine lettuce (or baby spinach) but it can be eaten alone as well.

 Ingredients- 1 bunch of kale, 1 avocado, 2 small tomatoes, 3/4 red bell pepper, 2 inches of cucumber, 1/2 lemon, 1/2 tsp Himalayan crystal salt, drizzle of extra virgin cold pressed olive oil, bunch of romaine lettuce

  Chop up all ingredients into small pieces

  Sprinkle salt and drizzle olive oil and lemon onto kale and mix in

  Massage kale until it's a nice vibrant green color and softened up

  Add in avocado

 Just mash it in and mix it all up

  Mash until nice and creamy- if you want a few avocado chunks mash to your desire

  Add in the tomatoes, red bell peppers and cucumbers- and mix in

 Your kale salad is complete- if you'd like pour some over a bed of baby romaine lettuce

  This usually makes enough for 3 servings for me- I put the left over in a zip-lock bag and make sure all the air is out so the avocado doesn't get brown (the lemon in it also helps with this).  The first time I made it I used the remainder for a green smoothie- just added some fruit, romaine and baby spinach, and almond milk, and it's super nutritious and delicious!

Raw Kale Salad Health benefits:

Kale- One cup of kale contains nearly 20% of the RDA of dietary fiber, which promotes regular digestion, prevents constipation, lowers blood sugar and curbs overeating. Finally, kale contains the glucosinolate isothiocyanate (ITC) that fights the formation of H. pylori (Helicobacter pylori), a bacterial growth in the stomach lining that can lead to gastric cancer.  The folic acid found in kale is a great addition to your diet if you suffer from poor hair, skin and nails. In addition, the potassium helps to promote the breakdown of lactic acid in muscles after a workout, and is a great food to help prevent muscle soreness in the recovery process.  Kale is a superstar in the arena of carotenoids and flavonoids, two powerful antioxidants that protect our cells from free radicals that cause oxidative stress. The key flavonoids kaempferol and quercitin (not to dismiss the 45 other distinctive flavonoids in kale) have also been shown to specifically fight against the formation of cancerous cells. With the addition of high doses of well-known antioxidants like vitamin C, vitamin A, and manganese, kale is certainly a smart choice in the battle against cellular oxidation.  Anti-Inflammatory properties - Kale provides a whopping dose of vitamin K (providing 1327% of the RDA in one cup).  Not only do kale's antioxidant and anti-inflammatory qualities work together to prevent and even combat cancer, a healthy diet of kale also provides glucosinolates, which have been shown to prevent colon, breast, bladder, prostate, ovarian cancers, as well as gastric cancer.  The high fiber content of kale lowers our cholesterol.  The isothiocyanates (ITC) from glucosinolates found in kale aid in both phases I and II of the body’s detoxification process. The high sulfur content of kale has further been shown essential for phase II of detoxification.  With over 192% of the RDA of vitamin A, one cup of kale is an effective antioxidant, boosts immunity, maintains healthy bones and teeth, prevents urinary stones, and is essential to our reproductive organs.  Vitamin C, which one cup of kale heartily provides (over 88% of our RDA), is not only a powerful antioxidant, but also lowers blood pressure, ensures a healthy immune system, and fights against age-related ocular diseases, such as cataracts and macular degeneration.

Avocado- provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. They also act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit.  They’re irresistibly rich in flavor and, avocados also provide vital nutrients and phytochemicals.  Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases.
There are 13 vitamins that the body absolutely needs: vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate). Avocados naturally contain many of these vitamins.

Organic tomatoes- (they're actually a fruit) are best known for their lycopene, the most anti-cancer carotenoid (more than beta carotene), which is twice as powerful as the antioxidant Vitamin E. Tomatoes are rich in moisture, vitamins and minerals, and phytonutrients.  They are an excellent source of vitamins C, B6 and K, betacarotene, biotin, niacin, potassium, phosphorous, calcium, iron, zinc and selenium, as well as of many organic acids such as citric and malic acids which are responsible for the characteristic tomato flavor. Tomato seeds and skin are good sources of fiber, while the red flesh contains a powerful anti-oxidant, the carotenoid pigment lycopene, which provides the fruit’s red color. Lycopene in tomatoes is said to improve the skin's ability to protect against harmful UV rays. The high content of potassium and phosphorous in this red juice helps relieve the symptoms of stress, tiredness, fatigue, muscle weakness, as well as prevent muscle spasms and cramps. Tomato improves heart health by helping lower blood pressure. Not only does tomato juice has anti-oxidant and diuretic properties and improves the digestive function, it also stimulates the detoxifying function of the liver and kidneys. A carotenoid pigment found in the skin and flesh of tomatoes, may play a role in the prevention of some types of cancer, including lung, prostate and colon cancer.

Organic cucumbers- are 95% water, they keep the body hydrated and help regulate the body’s inner temperature. They also help the body flush out toxins. Cucumbers contain most of the vitamins you need every day, just one cucumber contains Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc.  Leave the skin on. The skin contains a good amount of vitamin C, about 10% of the daily recommended allowance. There is some research indications that cucumbers can stimulate hair growth.  They are a good source of dietary fiber. Because it is rich in potassium and magnesium, it may help to lower blood pressure. Other studies have shown that cucumbers, when eaten regularly, help to regulate uric acid, so it is great for prevention of certain kidney or bladder stones.

Organic Lemon-  is known to relieve symptoms of indigestion, such as heartburn, bloating and belching. Regular consumption of lemon juice aids the bowels and helps them to eliminate waste more efficiently, curing bowel problems such as digestion and constipation.  Lemon is a diuretic, which means it's good for people with urinary tract infections and high uric acid problems. It helps flush out all the toxins and bad bacteria to help those with arthritis or rheumatism.  It is also a fighter of throat infections, respiratory disorders, and to prevent and control diabetes. It acts as a blood purifier and cleansing agent.  Lemon is a natural antiseptic medicine, and can cure skin problems. It is known to rejuvenate your skin from within, and will create a natural healthy glow. If you juice lemons daily, you should notice a dramatic improvement in the appearance of your skin. Due to its skin enhancing qualities, lemon also acts as an anti-aging remedy and can remove wrinkles, blackheads and acne. I've made it a habit to drink a full glass of lemon water before and after bedtime...it's a great way to end and start your day!

Sweet Red Bell Peppers- are also among the most nutritious veggies, they contain power-packed antioxidant phytochemicals, beta carotene, folic acid, fiber, flavanoids,  thiamin, and Vitamins A and B6. And due to their high amounts of Vitamin C, bell peppers protect us against cataracts. They also fight against high cholesterol and help prevent blood clots, which in turn reduces our risk of strokes and heart attacks.  Red bell peppers have quite higher levels of nutrients than the green bell peppers. And unlike the green, they contain the phytonutrients lycopene, lutein and zeaxanthin. Besides its cancer-fighting abilities and heart protection, lutein fights against macular degeneration.  Contain astaxanthin, one of the most powerful anti-inflammatory nutrients in the world.

Cold pressed extra virgin olive oil- reduces the of risk of cardiovascular diseases and has shown beneficial effect on ulcers and gastritis. Using olive oil as main dressing oil helps preventing constipation and in general maintains the digestive tract in good health.  It helps to reduce blood pressure and may help in lowering cholesterol.  Olive oil eases or prevents diabetes, lessens the severity of asthma or arthritis, can possibly help in the prevention of colon cancer, moisturizes skin and slower aging process.

Organic Romaine Lettuce- while still made up mostly of water, is packed with antioxidants and fiber. The darker green the leaf, the more folic acid is present, which prevents heart disease.  It’s very low in calories. Magnesium, found in romaine lettuce, does wonders in revitalizing muscular tissues, the brain and the nerves. The chlorophyll-packed juice in lettuce is very helpful in maintaining normal hair color.  Lettuce is high in iron, which helps the formation of red blood cells. Lettuce may help in treating insomnia, acid indigestion, colitis, constipation, gout, stress and many other diseases as well.  Besides being exceptionally high in Vitamin A and Vitamin C, it is rated as excellent in Vitamin K, folate, fiber and chromium, very good in iron and phosphorus and potassium (a Vitamin B that helps lower our blood pressure), Vitamin B1 (thiamin), Vitamin B2 (riboflavin), and has plenty of Vitamin B3 (niacin), calcium, protein, and omega-3 fatty acids.   Romaine is superior in protecting our skin, eyes and immune system, and by helping to prevent our cholesterol from oxidizing, is good for our hearts. Yet it is extremely low in calories and salt, and has no fat or cholesterol. It also contains lutein and zeaxanthin.