Kale + Spinach Detox Salad
I’m excited about welcoming in the new year and all the exciting projects I am developing for The Healthy Chef. But before I weather the storm, it’s important to me that I take a minute to re-evaluate and reset my health and my lifestyle that will help me get through the busy year ahead. January basically means that my home turns into a health spa, a detox retreat that helps me focus 100 % on my health. I get a full body check up – fill my fridge with a heap of greens, vegetables and fresh fruit and make sure my bicycle is serviced and ready to rock.
The word DETOX is the umbrella term used to describe many different types or approaches to detoxification. Detox is not just a diet of lemon juice, cayenne pepper and B grade maple syrup – the human body needs much more than that to revitalize and restore cells back to optimum health. A detox should be a very nurturing approach that is well supported through whole foods and nourishing juices that help nourish the body and aid elimination – it’s using food as medicine to help nurture and restore health.
I’m excited to be sharing a part of my healthy eating plan and detox recipes that help keep me healthy and strong. Awesome salads, cleaning juices and smoothies that are purely delicious.
January is all about whole food nutrition that makes you feel amazing and on top of the world. A detox is a bit like an oil change for your car. It can help to re-boot and re-energise your system and enhance optimum health.What I love about embarking on a detox is that after it’s finished, you can easily transition the wonderful foods and raw juices and smoothies you are eating into your every day lifestyle.
My kale and spinach salad is something I make on a regular basis. Some of ingredients change, depending on what’s available from my green grocer. What I love about it is that it keeps really well for 2 – 3 days in the fridge, so it’s perfect to eat for dinner and then again for lunch the next day. The best fast food you can eat !
What’s great about it:
Green super foods such as kale and spinach help to increase alkalinity and detoxification in your body that can promote healing. They are also rich in vitamins A, C and K and folic acid, as well as calcium, potassium, copper and iron. These nutrients are necessary for healthy bones, skin and eyes. Mung beans are a great source of protein, fiber, vitamins and minerals such as iron, zinc and potassium, as well as being low in saturated fat, making them the perfect food for vegetarians or anyone wanting to eat a healthy plant based diet. The mung bean is rich in lycine, an essential amino acid and building block of protein that helps with the building of lean muscle. Orange is a great source of vitamin C and fibre that can nourish your immune system as well as aid iron absorption from the green super foods. Garlic, turmeric and ginger are help stimulate the circulation, reduce inflammation, aid digestion, elimination and boost the immune system.
250 g kale (choose from curly kale or Tuscan flat leaf cavolo nero )
4 spring onion, sliced
1 bunch parsley, chopped
1 bunch mint, chopped
1 tablespoon grated fresh ginger
2 handfuls baby spinach leaves
200 g sprouted mung beans (see notes)
2 oranges, peeled and chopped ( see notes )
1 lemon, juice and zest
1 teaspoon ground black pepper
pinch sea salt
1/2 teaspoon ground or fresh turmeric
1 clove fresh chopped garlic
2 tablespoons goji berries (see notes)
2 tablespoons cold pressed EVOO
Wash kale and remove the tough inner stem.
Shred the leaves and place into a large mixing bowl.
Add a little salt, pepper and the juice of 1 lemon plus the olive oil, garlic, ginger and turmeric.
Massage the aromatics into the leaves for 1 – 2 minutes or until the kale has slightly collapsed and soffened.
Add the spinach, mung beans, orange and goji berry.
Toss through gently until they are evenly distributed through the salad.
Divide between serving bowls and enjoy.
Add toasted pine nuts, walnuts or my macadamia nut dukkah for a little crunch and extra goodness.
Add chickpeas and a little good quality Persian or goats feta.
Add chopped avocado.
Swap goji berries with raspberries, pomegranate or blueberries.
Swap orange with lush sweet chunks of pineapple.
Serve with steamed white fish or ocean trout.
Use smashed raspberry dressing.
Mung beans belong to the legume family along with lentils, peas, beans, lupins, carob, soy, mesquite, chickpeas and peanuts.
You can get them fresh from most grocers or supermarkets in their sprouted form.
Nutritional info per serve: (serves 4)
Protein: 5 g
Total fat: 9.4 g
Saturated: 1.3 g
Carbs: 8.3 g
Fibre: 6 g
Watch your thoughts, for they become words.
Watch your words, for they become actions.
Watch your actions, for they become habits.
Watch your habits, for they become your character.
Watch your character, for it becomes your destiny.
What we think, we become.
— Lao Tzu