What you'll need: (2-4 servings)
1 bunch kale chopped into bite size pieces or thin strips
2-4 cloves of garlic depending on preference, minced
1 medium onion minced
1/2 cup+ nutritional yeast
1/4 cup pumpkin seeds
2 Tbsp olive oil
1 Tbsp balsamic vinegar
Salt + pepper to taste
(*All ingredients organic if possible)
Directions: In a wok (or deep frying pan) sautée onion and garlic on medium heat until softened (approx. 3-5 min). Add kale, pumpkin seeds, nutritional yeast, balsamic vinegar and salt and pepper. Stir frequently and cook until kale has wilted and flavours combine (approx. 5-10 min). Sprinkle with extra nutritional yeast before serving. Enjoy!
Why we love this:
So many nutrient dense foods in one dish! This vitamin rich salad tastes so good you’ll forget how good it is for you and make you fall in love with kale.
Kale is the king of vegetables for its antioxidant profile. (It is claimed to be one of the most nutrient dense foods on the planet!) Antioxidants combat oxidation/free radicals, which are especially high in times of stress.
Pumpkin seeds are high in zinc which is needed for an optimal immunity.
Nutritional yeast is rich in B vitamins which are critical to keep our energy levels up and our bodies feeling good.
Garlic and onions are both from the allium family of foods (allium is Latin for garlic). Allium foods have numerous health benefits, one being they are anti-inflammatory. Inflammation is often the root cause of most illnesses so anything we can do to decrease inflammation in our diet is key.
Also a fun fact is when I first wrote this recipe it was keeping in mind my patients eye health and trying to write a recipe to optimize their vision.
Lutein, a carotenoid, found in kale and zinc found in the pumpkin seeds are eye superfoods. They are needed to keep the retina of the eye, in particular the macula (the 4% central part of the retina that makes up 90% of our vision), healthy.
Macular degeneration rates are on a rise for many reasons. Diet and lifestyle are two modifiable risk factors that we can control to help prevent it’s development and lose our precious sight as we age.
The key thing to note is the aging of the retina begins long before you start noticing a difference in your sight and so early prevention is key.
Stay healthy,
Dr. Allison Ellis
