Fresh Recipe: Kale Salad with Homemade Honey Dressing

Friday, August 29, 2014 9:00 AM comments (0)

kale saladKale is all the rage. It's in grocery stores and on restaurant menus, but if it also happens to be in backyard garden, we’ve got the recipe for you. Packed with vitamins A, C and K, as well as plenty of antioxidants, there aren’t many leafy greens quite as healthy as kale.

Katrina Herrejon, Registered Dietitian, Certified Diabetes Educator, shares a recipe for kale salad that is sure to have the entire family asking for more:

Recipe makes 5 servings

Ingredients:

For dressing:

  • 1/4 cup hazelnut oil*
  • 1/4 cup honey 
  • 1/4 cup apple cider vinegar
  • 1 clove of garlic, finely minced
  • Salt and pepper to taste 

For salad:

  • 2 bunches of kale (should yield 5-6 cups chopped kale)
  • 1 large head of broccoli (should yield 2 cups of chopped broccoli florets)
  • 1 1/2 cup fresh strawberries, sliced
  • 2 medium golden beets, cooked and sliced 
  • 1/2 cup of toasted hazelnuts

Instructions:

  1. Whisk all dressing ingredients together in a small bowl and set aside.
  2. Remove the inner rib from the kale and finely chop the leaves.
  3. Remove the stem from the broccoli and finely chop the florets.  
  4. Remove the stems from the strawberries and thinly slice.
  5. Cook the beets until tender, peel the skin, and remove the stems. Slice each beet into 8 segments.  
  6. Combine the kale, broccoli, strawberries, beets and hazelnuts in a large bowl. 
  7. Add the dressing and toss to coat.

Nutrition Information (per serving):
Calories:  292
Fat: 16g  
Carb: 31
Fiber: 4
Protein: 6

*Canola or olive oil can be substituted if hazelnut oil is not available.

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Celebrate a Healthier Holiday Season

Tuesday, December 17, 2013 3:25 PM comments (0)

holiday eatingAre your waistbands a little tighter each year when January arrives? It’s not just your imagination. Studies show that the average American gains between one and two pounds during the holiday season, and up to 14% of Americans gain five pounds or more. This fairly small gain tends to increase body fat percentage, which may partially explain why we often have the illusion of a more significant increase around the holidays. 

Holiday parties, rich holiday food, the cold weather keeping you indoors and holiday stress can all contribute to this seasonal weight gain.  And, though the gain may be modest, for many it could stick around for the rest of the year.

Weight loss doesn’t have to be a New Year’s resolution this year. Start your year off right with these simple tips from Jeni Panicko, RD, LDN at NorthShore, and enjoy the holiday season full of health and zero regrets:

Focus on maintenance not weight loss. Enjoy the holidays! If you start out trying to deny yourself the food that you enjoy, you’re likely to overindulge eventually. Don’t try to lose weight during the holidays; try to maintain your weight. The holidays can be stressful enough without the added pressure of a diet. 

Have a healthy snack before you head out the door. Holiday parties are a great time to catch up with friends and family, but they aren’t the best place to find healthy snacks. When your favorite high-fat holiday fare is on offer, it’s not easy to practice moderation, especially if you show up hungry. Eat a healthy snack before you hit the buffet line to avoid overindulging. If you don’t have time to eat beforehand, grab a small plate and ensure most of it is filled with healthy fruits and veggies. 

Keep moving! The weather outside might be frightful, but don’t let that keep you from staying active during the holiday season. There are many outdoor activities that not only embrace the cold but are big calorie-burners for the entire family, like ice-skating and cross-country skiing (no hills required). Make these family activities and you’ve started a new healthy holiday tradition. Keep it simple, layer up and go for a walk; take the stairs at work before your holiday days off instead of the elevator; do your holiday shopping at the store instead of online. 

Don’t forget your fruits and vegetables. Seasonal fruits and veggies aren’t just a summer thing. Apples, cranberries, Brussels sprouts, cauliflower, cabbage, leeks and pumpkin are all in season during the colder months of the year, and they can be prepared in a multitude of healthy and delicious ways. Fill your plate and don’t regret it.

Make some small substitutions that make a big difference. Healthy substitutions can make a huge difference when it comes to calories and fat. Use lower-fat ingredients in your holiday cooking to create healthier versions of your favorite holiday foods.  Consider substituting skim milk for whole. In many baked goods, applesauce can replace oil. And the best thing about making these healthy substitutions is that, in terms of taste, you won’t notice a thing. 

How to you maintain your weight during the holidays?

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