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I have deep love and respect for kale! We eat it pretty much every day, in a form of sweet kale salad recipe or lemony kale pasta (including kids – a 4 year old tolerates it only in smoothies but I will take it for now). Ever since we got a serious health condition in our immediate family (I might be able OK to talk about it one day), my love for kale has deepened even more! Kale is a powerful remedy against cancer:

In addition to providing a truckload of vitamins and flavonoids, kale contains several glucosinolates including glucobrassicin, glucoraphanin and sinigrin. When you eat kale, these compounds are converted into isothiocyanates in your digestive tract. A large body of evidence suggests that isothiocyanates may help prevent cancer and, in some cases, even suppress the growth of cancerous tumors. Isothiocyanates work their anti-cancer magic by eliminating potential carcinogens from the body, by conferring protection against DNA damage, and by stimulating apoptosis (self-destruction) of cancerous cells.

Source: http://www.healwithfood.org/health-benefits/kale-superfood.php#ixzz3Ufxnuewt

And it is best consumed raw, of course, like any other veggie or fruit.

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If you live in the US, you are so darn lucky – you can get organic washed and chopped kale for $2 – 3 at Trader Joe’s. I have my own Trader Olena’s way of pre-packaging kale at home: buy 3 – 4 bunches of organic kale, wash, dry, remove ribs, tear into pieces and pack in bags. You can also freeze it for later.

This raw kale salad was unbelievably amazing! I remember eating zesty veggie salads made with sour cream all summer long growing up in Ukraine. We do not eat sour cream any more because in America it is stuffed to death with chemicals, even organic one (instead I like to make creamy avocado dressing like in this Mexican kale salad). So, I used Greek yogurt to make salad creamy, a tiny garlic clove to add a bit of a bite and fresh parsley, well, to make salad fresh. Kale is such a hearty and chewy vegetable, I find it so filling that I can easily get full with a serving of this kale salad and half avocado for dinner.

A few weeks ago we went to Seattle for the weekend and were lucky enough to stay in a hotel with a small kitchenette. Trader Joe’s was within a 5 minute drive and you bet I was there within an hour after checking in.

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After spending $100 (with quite a few leftovers I got to bring home) here is what I got – ALL ORGANIC:

Apples, bananas, yogurt, cheese strings, crackers, whole wheat tortillas, bread, trail mix, tomato sauce, canned beans, lollipops, dark chocolate bar, sparkling water, green beans, baby carrots, bell peppers, kale, grape tomatoes, spinach, mushrooms, avocados, broccoli, chicken thighs, whole wheat spaghetti and wine (I do not travel without wine!).

The amazing part was that most veggies were chopped, pre-washed and packaged. So easy for traveling. This food was enough for 2 dinners, 2 lunches, snacks, one breakfast and a few munchies and treats with many leftovers for home. I also brought a few packages of Qi’a, plant-based protein and vegan meal replacement shakes for me and Alex for breakfast.

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I took pictures of one of our dinners and lunches. I didn’t take a photo of 2nd dinner because I was busy and frankly my man, Alex, doesn’t know you gotta drain and rinse a can of beans. That was not a good dinner. This man will die without me which is kinda one of my advantages.

Dinner: green beans and chicken over whole wheat pasta for Alex and kids, and over a bunch of raw kale for me. This meal made with 4 ingredients was OMG. My best recipes come together from dumping everything I have on hand.:) That was our only time eating meat that week. That’s the goal – meat and fish once a week each.

Lunch: whole wheat wraps with sautéed spinach, mushrooms, avocado and cheese string (for kids). Veggies on a side. It was delicious. I wish I had hummus but for the life of me I couldn’t find organic one at the store.

Dessert: wine, chocolate and lollipops.

Clean Eating isn’t hard, expensive or boring. Even when you are on the road. Be healthy!

Creamy Kale Salad

Creamy Kale Salad

Ingredients

  • 1 bunch kale, stalks removed and coarsely chopped
  • A few pinches of salt
  • A tiny drizzle of extra virgin olive oil
  • 3/4 cup Greek yogurt (I used organic 2%)
  • Veggies of choice, chopped (I used 1/2 long English cucumber, 2 tomatoes and 1 bell pepper)
  • 1/2 bunch parsley, finely chopped
  • 1 tiny garlic clove, crushed
  • 1/4 tsp salt

Directions

  1. In a large mixing bowl, place kale, sprinkle with a few pinches of salt and drizzle a bit with olive oil. You don't even need to dry it off, just shake off excess water (wash kale well - it absorbs pesticides like crazy => buy organic please!!!). Using your hands, massage kale until it has softened, a few minutes.
  2. Add remaining ingredients and gently mix until well combined. It might take a few minutes for Greek yogurt to coat all veggies evenly. Serve cold with some fries if desired.
  3. Storage Instructions: Refrigerate covered in a glass airtight container for up to a few days.
http://ifoodreal.com/creamy-kale-salad/

Nutritional Info

Servings Per Recipe: 6

Amount Per Serving = 1 1/2 cups:
Calories: 59.4
Total Fat: 1.1 g
Cholesterol: 1.7 mg
Sodium: 162.1 mg
Total Carbs: 9.1 g
Dietary Fiber: 2.0 g
Protein: 5.0 g
WW Points+: 2

This post may contain affiliate links. When you buy a product I make a small commission without any extra cost to you. In return, you can enjoy free recipes as well as savings on your favourite products. I also shared Clean Eating Ingredients I Buy and Kitchen Appliances +Tools I Use. Please buy local, organic and fair trade whenever feasible.

10 Comments

  1. Katy

    Kale is such a superfood! This salad looks delicious and creamy! You are so creative even when you travel, good job on sticking with clean eating.

    Reply
    • Olena

      Thanks, Katy! We love our fresh, organic and delicious food!!! It is so easy though once you get used to Clean Eating! I barely spent any time in the kitchen in Seattle and we ate clean. It was actually fun to cook with new to me veggies that were washed, with a glass of wine and watching kids jump on beds and care less – not my beds LOL. That kitchenette was so darn cute too. I love cooking in hotels!

      Reply
      • Katy

        Oh haha that is true about hotels:) jump all you want! We stayed in a room with a kitchen once too but never thought to actually cook in it 🙂

        Reply
        • Olena

          Jump away kids, jump away! Last year, we stayed in a hotel right on the beach on Oregon Coast and we loved it. Sit on a balcony, go back inside and grab food, eat dinner and breakfast watching the ocean. We love having kitchen in a hotel – so much healthier and cheaper. I like my food and am very picky with restaurants. Unless you are in a big metropolis it is very hard to find any place even close to being healthy.:(

          Reply
  2. Michelle @ Vitamin Sunshine

    Love that you take the time to cook on vacation. I do too– except we are traveling mostly in Asia right now, which means no Trader Joes, and very rarely anything organic.

    We go to Thailand every year to the same place for 10 days in the summer, and the place we stay has a kitchen– We love it. Although the restaurants at the resort are good, it’s very difficult to get enough produce from meals out– and we like coming back to the villa and relaxing as we eat our meals at least twice a day.

    Kale is new to this part of the world– and it doesn’t make very good salads. I love making kale salads when I’m home in the US 🙂

    Reply
    • Olena

      Hi Michelle. So, how is the situation with pesticides and GMOs in Asia? Do you know? Like is most food raised by small farmers or who? Do they spray? Exactly – to load up on veggies with a restaurant meal at a decent price and not be hungry in an hour is virtually impossible. You could grow your own kale? No? It is warm…:)

      Reply
  3. Sue Walsh

    I love your recipes! You are so creative – I love that your food tastes complex with so few ingredients – my kind of cooking! And everything you do with kale is wonderful. I want to introduce you to a website: http://www.chrisbeatcancer.com. He’s a young guy with a young family who was diagnosed with stage 4 colon cancer, and has been cancer free for years using diet and supplements. He’s totally into organic too! His name is Chris Wark and I’ve learned a lot from him. Keep up the good work – Alex is lucky to have you! All the best, Sue

    Reply
    • Olena

      Hi Sue. Awe, thank you! Sometimes I think a dish is too weird, or is unusual for Americans, or too simple. But I learnt just to go with the flow and my gut. I post what I cook and I have no time for anything super duper complicated.
      Oh, that is a great website! I want to read every single post. Right away I saw what I have been saying for years – cancer foundations’ runs and charities are a bunch of BS!!! And all these stupid ice bucket and push up challenges! Ridiculous – adults posting videos on Facebook. Just go buy fruits and vegetables, take a video and educate people about food instead. How people don’t see it?! So stupid!!! I should write a post about all of this to raise awareness about ridiculousness of that awareness. Ugh, now I am upset I can’t change the world. TGIF lol.
      BTW, this week I came across another stage 4 cancer survivor with plant based diet!!! http://globalnews.ca/news/2982272/interior-mountie-fights-cancer-with-healthy-eating/

      Reply

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