Kale salad with orange peanut dressing & some food facts

 Many Americans aren't aware of how significant leafy greens are in our diets. They are rich in micronutrients that are proven to prevent cancer. Diets that are high in vegetables, fruits, beans and nuts and low in animal products have been demonstrated in 15,000 studies to dramatically lower cancer rates. Not only are they amazing for your long-term health but they are great for weight loss. Since you can eat large amounts of it without gaining weight and if you are over weight it will help you lose excess pounds. A cup of kale is only 34 calories! Most Americans are also misled to believe that dairy is your only source of calcium when one 4 oz serving of steamed collards or kale has about the same amount of calcium as one cup of milk. Green vegetables also have calcium absorption rates of over 50% compared with about 32% for milk. 

 One problem I often see is people ordering a Caesar Salad thinking that they are going for the healthier option when you are probably eating just as much fat and saturated fat as you would if you ordered a cheese burger. One tbsp of Caesar Salad dressing has 8 grams of fat and has just about no nutritional value. 


My mother discovered an amazing Orange Peanut dressing that is one of the best salad dressings I have ever had and it is healthy. Dr. Fuhrman states that having nuts with your leafy greens enhances the absorption of the cancer fighting nutrients in the leafy greens which is why the peanuts in this dressing are an important ingredient. The Vitamin C in the orange helps to absorb the iron from the leafy greens as well. I was NOT a fan of salads or vegetables at all when first starting out this way of eating and this was the salad dressing that got me to actually enjoy my veggies. 

     I love to have the orange peanut dressing on raw kale and dried cranberries, it is absolutely delicious and so filling! 

        Not to mention that kale is the most nutrient dense food that you can eat.


Ingredients for Orange peanut dressing:

• 1/2 cup of orange juice
• 2 tablespoons peanut butter, unsalted
• 2 tablespoons raw cashew butter
• 2 tablespoons rice vinegar
• 1 teaspoon Bragg Liquid Aminos or low sodium soy sauce
• 1/4 inch piece fresh ginger, peeled and grated
• 1/4 medium clove garlic, chopped

  Blend all dressing ingredients in high powered blender or food processor.