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  • Writer's picturechana'la Rubenfeld

Kale 101: everything you need to know

📷If you would have told me 8 years ago that I would not only actually eat kale (and like it) but that I'd be singing it's praises, I would have spit out my coffee from laughing so hard! You see, before studying to become a health coach, I had this huge fear that kept on holding me back from actually starting. That fear was that I, this chocolate loving, glitter throwing and glamour seeking girl would become a kale and tofu eating, recycled wool wearing, hiking and yoga fanatic. And the later, while I admire and respect those who can sit still and transform their bodies in 105 degrees, it was the farthest thing of who I was. I knew I wouldn't be able to change the innate nature of who I was but I didn't think that I would be considered an authentic health coach, if I didn't eat tofu every day. What I learned and what I love to share is that there is a beautiful harmony of both of these worlds. Being healthy and living a healthy lifestyle can be filled with good chocolate and lots of sparkles and you can still enjoy a good kale salad at your favorite restaurant or at home!

📷Kale is one of those "healthy" labeled foods that is all the hype lately. In general greens are the powerhouse of nutrition so it's no surprise that kale is chock full of of awesome nutritional benefits. It is the most nutrient dense whole food.  A cup of kale contains 4% of your daily calcium, 659% of daily vitamin A and more than 900% of your daily vitamin K! It even contains more iron than beef. It is a great anti-inflammatory food and full of anti-oxidants. So, of course what's there not to love?! Ummm, if you've tasted kale before, lots! You see if you just eat kale raw, straight from the fridge,  it can be super rough and tough to chew and even a bit bitter. Kale needs a little pampering to bring out it's beauty.

Firstly, the leaves need to be removed from the thick stem in the middle. AND, it needs to be pampered and massaged before eating. Check out the video at the bottom of this post where I show the best way to massage kale as well as how to prepare delicious kale chips and a delicious apple walnut kale salad.


Place kale in a large bowl or in a large bag.Pour about 1 tspn olive oil over the kale.Using gloves (optional) massage the kale using a massaging action, similar to kneading dough.The leaves will break down and turn soft and a vibrant green color.


  1. Massage kale.Place all salad ingredients in a large bowl.In a smaller bowl whisk dressing ingredients together.Pour over salad.Toss to coat well.📷📷📷{KALE CHIPS RECIPE}Ingredients:3 cups kale, torn into large pieces3 Tbspn olive oil or avocado oilsalt, to tastechili lime spice, to taste.Directions:Preheat oven to 350 degrees.Massage the kale.Place on a large baking sheet that is lined with parchment paper.Drizzle with oil and season with salt and chili lime spice.Bake for 20 - 25 minutes, until edges are lightly browned and crispy. Serve with hummus or red pepper dip.📷{KALE APPLE WALNUT SALAD RECIPE}Ingredients:6 cup kale, chopped 2 apples, sliced 1/2 cup walnuts 1/2 cup white beans (cooked) 1 Tbspn dill, chopped Dressing: 1/2 cup avocado oil 2 Tbspn lemon juice 1 cube garlic 3 Tbspn honey 1 Tbspn mustard salt to tasteAnd now... for the video!!!xoxo, until next time,📷

ps. If you're looking to revolutionize your health try my 5 day FREE eating for energy starter kit. 5 DAYS. No starving. No crazy shakes. You won't feel deprived, just real foods, real meals and lots of tips that will help you rebuild your relationship with food. 5 days of menus, recipes, tips and support from me to revolutionize your health.

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