The Perfect Kale + Brussels Sprout Salad (gf)

So… I’m a huge fan of this healthy restaurant we have here in Phoenix called Flower Child. I LOVE the concept of this restaurant because it allows even the busiest of people to have a  healthy meal. I wouldn’t call this a fast-food restaurant because I feel like that gives off the sense that there is unhealthy, crappy, unsustainable food involved… but you can order your meal and have it sitting in front of you in under 10 minutes. Another added bonus? They use fresh, local produce in all of their dishes!

Unfortunately, if you don’t live in Arizona, California or Texas… you won’t be able to bask in the glory that is Flower Child. However, I recently took a stab at recreating one of my favorite salads from there dubbed The Organic Kale. It’s simple. It’s colorful. It’s delicious. It’s filling. It’s literally amazing. So if you’d like to chow down on this at home, try out this recipe. I added some crumbled bleu cheese on top, but you can easily make this vegan by omitting it. 🙂

The Perfect Kale + Brussels Sprout Salad with Apple Cider Vinaigrette (gf)
makes 4 dinner-sized salads or 8 side salads

the ingredients:
for the dressing:

1/3 cup extra virgin olive oil
1/4 cup apple cider vinegar
2 tablespoons maple syrup
3 teaspoons dijon mustard
1 tablespoon whole grain dijon mustard (I use this simply for texture)
1 shallot bulb, finely diced
salt & pepper to taste

for the salad:
1 pound brussels sprouts, shredded*
1 bunch dinosaur kale, de-stemmed and shredded*
1/2 head of red cabbage, shredded*
1 apple, cored and diced (I used Pink Lady apples)
3/4 cup dried cranberries/cherries
1/2 cup pomegranate seeds
crumbled bleu cheese to top, optional
salt & pepper to taste

*For convenience, you can also purchase the “Cruciferous Crunch” salad mix at Trader Joe’s!

the method:
make the dressing: throw the vinegar, oil, maple syrup, dijon, salt and pepper together in a mason jar along with the chopped shallot. Give it a shake to mix all of the ingredients together. I like to make this dressing the night before I use it to give the ingredients a chance to meld. However, you can use this dressing as soon as 10 minutes after making it.

make the salad: Shred the brussels sprouts, kale and red cabbage. Add dried cranberries, pomegranate seeds, diced apple, bleu cheese (if using), and dressing. Toss to combine. You can eat this immediately, or you can make it ahead of time. If you store this salad in an air-tight container in the fridge, it will last for 1 day.

Happy eating, y’all!

 

 

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My Favorite Pre-Workout and Post-Workout Smoothies

smoothiePre-Workout Smoothies:

Smoothie #1

  • 1 cup fat free plain Greek Yogurt
  • 1 handful of blueberries
  • 1 banana
  • 3 tsp chia seeds
  • 5 strawberries
  • Orange Juice

Directions:
Mix all together in a blender and serve!

Smoothie #2

  • 6 oz. Greek yogurt
  • 1 cup raspberries
  • ½ cup non-fat milk, almond milk, soy milk
  • ½ cup ice cubes

Directions:
Mix all together in a blender and serve!

Smoothie #3

  • 1 cup almond milk
  • 1 banana
  • 2 tbsp peanut butter
  • 1 tsp cinnamon
  • 1 scoop whey protein powder
  • 1 tsp chia seeds

Directions:
Mix all together in a blender and serve!

Post-Workout Smoothies:

Smoothie #1

  • 1/2 Banana
  • 1 tablespoon Raw organic peanut butter
  • 1/2 cup frozen berries
  • 1 cup unsweetened almond milk
  • 2 kale leaves
  • 1 scoop protein powder

Directions:
Mix all together in a blender and serve!

Smoothie #2

  • ¼  cup Frozen Strawberries
  • ¼ cup Frozen Blueberries
  • ¼ cup Frozen Cherries
  • ¼ cup Frozen raspberries
  • 1 cup almond milk
  • 1 teaspoon chia seed
  • 1 tablespoon agave nectar

Directions:
Mix all together in a blender and serve!

Smoothie #3

  • 1 banana
  • 1/2 cup berries (blueberries, strawberries, raspberries, cherries, etc)
  • 1/4 cup rolled oats
  • 2 tablespoons chia seeds
  • 1 1/2 cups almond milk

Directions:
Mix all together in a blender and serve!