{"id":291808,"date":"2024-09-30T20:30:00","date_gmt":"2024-09-30T20:30:00","guid":{"rendered":"https:\/\/adn.monetizemail.com\/?p=291808"},"modified":"2024-09-30T22:19:12","modified_gmt":"2024-09-30T22:19:12","slug":"live-whole-health-241-kale-salad-with-apples-cranberries-pecans","status":"publish","type":"post","link":"https:\/\/adn.monetizemail.com\/?p=291808","title":{"rendered":"Live Whole Health #241: Kale salad with apples, cranberries, pecans"},"content":{"rendered":"<p>As the leaves change and the air turns crisp, it\u2019s the perfect time to celebrate the abundance of fall foods that not only taste delicious but also offer a bounty of nutrition. From hearty kale to juicy apples, tart cranberries and crunchy pecans, these seasonal gems are packed with goodness that can nourish your body and delight your taste buds.<\/p>\n<h2 class=\"wp-block-heading\">Fresh fall foods<\/h2>\n<p>Kale: This leafy green powerhouse is rich in vitamins A, C and K, as well as antioxidants that help protect against disease. Kale\u2019s hearty texture and earthy flavor make it a versatile ingredient that can be used in salads, soups, stews and even smoothies.<\/p>\n<p>Apples: Juicy and sweet, apples are not only a delicious snack but also a rich source of fiber and vitamin C. They\u2019re perfect for baking into pies and crisps, or for adding a crunchy sweetness to salads and oatmeal.<\/p>\n<p>Cranberries: Tart and tangy, cranberries are bursting with antioxidants and vitamin C, making them a superfood for your immune system. Enjoy them fresh in salads or sauces, or dried in baked goods and trail mix.<\/p>\n<p>Pecans: These buttery nuts are loaded with healthy fats, fiber and antioxidants, making them a nutritious addition to your diet. Sprinkle them on salads, oatmeal or yogurt for a crunchy boost of flavor and nutrition.<\/p>\n<h2 class=\"wp-block-heading\">Kale salad with apples, cranberries and pecans<\/h2>\n<p>Check out this 2.5-minute cooking demonstration by VHA\u2019s Healthy Teaching Kitchen preparing a salad with all of these in-season foods. The combination of flavors and textures makes this salad a Veteran favorite for enjoying the bounty of the season in a quick and easy recipe.<\/p>\n<figure class=\"wp-block-image hd-bcve-wrapper hd-bcve-wrapper-js is--youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\" data-id=\"r69tZTdzMrY\">\n\t\t<button class=\"play-button\" aria-label=\"Play video\"><\/button><\/p>\n<\/figure>\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\">\n<div class=\"wp-block-embed__wrapper\">\n<div class=\"video-shortcode\">\n<div class=\"jeg_video_container jeg_video_content\"><iframe loading=\"lazy\" title=\"Kale Salad with Apples, Cranberries, and Pecans\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/r69tZTdzMrY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div>\n<\/div>\n<\/figure>\n<p>This video is part of the <a href=\"https:\/\/www.nutrition.va.gov\/Healthy_Teaching_Kitchen.asp\">Healthy Teaching Kitchen<\/a> video series to promote healthy eating habits and provide a nutritious and delicious recipe.<\/p>\n<h2 class=\"wp-block-heading\">Hungry for more?<\/h2>\n<p>Hungry for more information, tip, and ideas for how to have a healthy relationship with <a href=\"https:\/\/www.va.gov\/WHOLEHEALTH\/circle-of-health\/food-drink.asp\">food and drink<\/a> and fuel your own wellness journey? Check out this <a href=\"https:\/\/www.va.gov\/WHOLEHEALTH\/Veteran-Handouts\/docs\/IntroFoodDrink-508Final-9-4-2018.pdf\">Introduction to Food and Drink for Whole Health<\/a>, <a href=\"https:\/\/www.va.gov\/WHOLEHEALTH\/Veteran-Handouts\/docs\/HealthyTipsEating-508Final-9-4-2018.pdf\">Healthy Tips on Eating Out and Grocery Shopping<\/a>, or this <a href=\"https:\/\/www.va.gov\/WHOLEHEALTH\/features\/Healthy_Cooking_Class_Spices_Up_Life.asp\">Veteran\u2019s experience with healthy cooking classes at her local VA<\/a>. For more recipes, please visit VA\u2019s <a href=\"https:\/\/www.nutrition.va.gov\/\">Nutrition and Food Services<\/a>.<\/p>\n<h2 class=\"wp-block-heading\">Recipe<\/h2>\n<p>Prep: 20 minutes | Cook: 10 minutes | Total: 30 minutes.<\/p>\n<p>Yield: 4 servings.<\/p>\n<h3 class=\"wp-block-heading\">Ingredients<\/h3>\n<p>Salad<\/p>\n<ul class=\"wp-block-list\">\n<li>\u00bd cup pecans.<\/li>\n<li>8 oz kale (I use regular curly green kale, but you can use Lacinato, Dinosaur, or Tuscan Kale).<\/li>\n<li>4-5 medium radishes.<\/li>\n<li>\u00bd cup dried cranberries (or dried cherries).<\/li>\n<li>1 medium Granny Smith apple (or another crisp tart apple).<\/li>\n<\/ul>\n<p>Dressing<\/p>\n<ul class=\"wp-block-list\">\n<li>3 Tbsp olive oil.<\/li>\n<li>1 \u00bd Tbsp apple cider vinegar (or white wine vinegar).<\/li>\n<li>1 Tbsp smooth Dijon mustard.<\/li>\n<li>1 \u00bd tsp honey.<\/li>\n<li>Sea salt and freshly ground pepper, to taste.<\/li>\n<\/ul>\n<p>Directions<\/p>\n<p>1. Preheat the oven to 350\u00b0F and spread the pecans on a baking tray. Toast them until lightly golden and fragrant, about 5 to 10 minutes, tossing them once or twice to make sure they bake evenly. Remove the tray from the oven and set them aside to cool.<\/p>\n<p>2. Pull the kale leaves off from the tough stems and discard the stems. Use a chef\u2019s knife to chop the kale into small, bite-sized pieces. Transfer the kale to a big salad bowl. Sprinkle a small pinch of sea salt over the kale and massage the leaves with your hands by lightly scrunching big handfuls at a time, until the leaves are darker in color and fragrant.<\/p>\n<p>3. Thinly slice the radishes (this is easier to do if you first chop off the root end so you can place the base of the radish flat against your cutting board). Add them to the bowl.<\/p>\n<p>4. Coarsely chop the pecans and cranberries (or cherries) and add them to the bowl. Chop the apple into small, bite-sized pieces and add it to the bowl as well.<\/p>\n<p>5. In a small bowl, whisk the dressing ingredients together and pour the dressing over the salad. Toss until the salad is evenly coated with dressing. Serve immediately, or for even better flavor, let the salad marinate in the dressing for 10 to 20 minutes beforehand.<\/p>\n<p>Recipe Notes<\/p>\n<p>Recipe adapted from The Smitten Kitchen Cookbook by Deb Perelman.<\/p>\n<p>Nutrition Facts Per Serving: Calories: 309 | Total Fat: 21 g | Sodium: 116 mg | Total Carbohydrate: 31 g | Protein: 4 g.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>As the leaves change and the air turns crisp, it\u2019s the perfect time to celebrate the abundance of fall foods that not only taste delicious but also offer a bounty of nutrition. From hearty kale to juicy apples, tart cranberries and crunchy pecans, these seasonal gems are packed with goodness that can nourish your body [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":291810,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[73],"tags":[],"class_list":["post-291808","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-livewholehealth"],"_links":{"self":[{"href":"https:\/\/adn.monetizemail.com\/index.php?rest_route=\/wp\/v2\/posts\/291808","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/adn.monetizemail.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/adn.monetizemail.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/adn.monetizemail.com\/index.php?rest_route=\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/adn.monetizemail.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=291808"}],"version-history":[{"count":2,"href":"https:\/\/adn.monetizemail.com\/index.php?rest_route=\/wp\/v2\/posts\/291808\/revisions"}],"predecessor-version":[{"id":291811,"href":"https:\/\/adn.monetizemail.com\/index.php?rest_route=\/wp\/v2\/posts\/291808\/revisions\/291811"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/adn.monetizemail.com\/index.php?rest_route=\/wp\/v2\/media\/291810"}],"wp:attachment":[{"href":"https:\/\/adn.monetizemail.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=291808"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/adn.monetizemail.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=291808"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/adn.monetizemail.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=291808"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}