Tag Archives: Salad

Peach & Avo Kale Salad

Peach & Avo Kale Salad

Summer is here and all my body seems to want are salads. Of course on a hot day like today I’m definitely going to listen.

So I was starting to wonder where all the humidity in Toronto went, although I really didn’t miss it, but it has arrived. Thankfully the humidity is actually tolerable today. I’m sure people who work outside, like my Mr., would beg to differ though.

Anyway I absolutely love this salad. I’ve made it 3 times in the past week. Its so light but filling and has just the right amount of sweetness to it. Its perfect for the summer.

Kaling me softly, don’t kale my vibe, what doesn’t kale you makes you stronger, kale yeah and that’s all I’ve got, but you get the point. Kale is the queen of the greens and one of my favourites. I know raw kale can be hard for some people to stomach but the trick is to massage it with an acid like lemon and/or vinegar to break down the fibers. This makes it easier to chew and less bitter. Some people should stay away from raw kale or any other raw cruciferous veggies. If you have a known or suspected thyroid problem then you need to cook all members of the cabbage and cruciferous families. They contain goitrogens that displaces iodine in the body which is needed for proper thyroid function. Lightly steaming or sauteeing them will deactivate these goitrogenic compounds making them safe to consume for everyone.

Peach & Avo Kale Salad

Kale has numerous health benefits and tons of nutrients including vitamins A,C and K. There are 45 different antioxidant flavonoids in kale that have the ability to protect our body from oxidative stress and also provide cancer preventative benefits. Kale has high amounts of vitamin K which regulates our body’s inflammatory processes, important in blood clotting and required for bone health. Vitamin A is important for growth and development. Maintaining healthy skin and vision. Sulfur and fibre content make this green a great detoxifier. Just one cup of kale (which is nothing especially when cooked), contains 180 mg of calcium and is a great source of iron. So eat, juice, blend, or cook up these gems and your body will thank you for it.

I used hemp oil in the dressing because I need to load up on essential fatty acids (omega 3 and omega 6). EFA’s cannot be made by the body so we need to get them through our diet. They are super important for brain function, required for insulin function, improves gut integrity, reduces symptoms of allergies, improves response to stress, required for liver and kidney function, and improve hormone function. They are also required for sperm formation, the female cycle and pregnancy. ( *cough cough * NKC crew) Omega 3 is a great anti-inflammatory. These are just a few highlights of these healthy fats. EFA’s are super healing and important for overall health.

Peach & Avo Salad

Peach & Avo Kale Salad


3 cups of packed Kale

1-2 peaches

½ of an avocado

2-3 tbsp. of pine nuts

1 tbsp. of hemp hearts

¼ of a red onion

pinch of salt

Peach Dressing


2 peaches

2 tbsp. of hemp oil

1½ tbsp. of apple cider vinegar

Splash of water

1. Blend 2 peaches (peeled) , hemp oil, apple cider vinegar and water together until creamy. Set aside.

2. Remove kale from rib and tear into pieces. Show the kale some love and massage 2 tbsp. of dressing onto it and place in the fridge until ready.

3. Slice peach (skin on) and broil in oven for 10-12 mins turning half way.

4. Take kale out of fridge and add sliced avocado, onion, salt and peaches.

5. Top with hemp seeds and pine nuts. Generously add as much dressing as you would like and Enjoy!

Strawberry Pecan Summer Salad


Tis the season for strawberries!! I’ve been stalking all the farmer’s markets lately to get these beauties. I’ve been planning to actually go to an organic farm to pick them myself but something has always come up or rain has happened. Boo rain! I just hope that by the time I get to go there will still be some left for me to pick. Nothing compares to organic Ontario grown strawberries this time of year. They’re so juicy and sweet. Soooo delish and versatile too. They can be incorporated into any meal at any time of the day.

So this salad has most of my absolute faves. Strawberries, which we’ve already talked about, mango and avocado. The last 2 works so well together. The sweetness of the mango with the buttery-ness (new word) of the avo is like heaven. So good, really, if you’ve never tried it together then do it now.

I really love this salad. It’s so light and refreshing, perfect for the summer. Add some pecans to this party and it really is filling. It makes a great addition to bring to any bbq and is packed with nutrient dense deliciousness.


Strawberries have a high vitamin c content which boosts the immune system. Loads of antioxidants that neutralize free radicals that lead to brain degeneration, weakened nervous system, and aging. They are anti-inflammatory and contribute to heart health. Contain minerals like magnesium and potassium which lower high blood pressure.* Be sure to always buy organic when you shop for them because conventional strawberries are loaded with TONS of toxic chemicals and pesticides*.

Mangos are an excellent source of vitamin A which is essential for vision and skin health. It also contains potassium which helps regulate heart rate and blood pressure. Just like strawberries, they contain vitamin C and antioxidants to fight off those free radical damaging punks.

Avocados are full of heart and brain healthy fats. They are packed full of B vitamins, which are essential for nervous system, brain, and cardiovascular function. Also important for blood cell formation and energy production. They also contain zinc, important for wound healing, and folate which prevents birth defects.

Spinach is a great plant based source of iron which is important for red blood cell formation and also helps maintain brain and immune function. It also contains blood boosting vitamin K and carotenoids which aid in eye health.

Eat the rainbow. Simple :)


Strawberry Pecan Summer Salad


2.5 cups of packed spinach

1/3 cup of cooked quinoa

¾ cup of sliced cucumbers

¾  cup of sliced strawberries

½ cup of cubed mango

½ red onion

1 ½ tbsp. of hemp seeds

¼ cup of pecans

1 avocado (cubed)


2 tbsp. of Extra Virgin Olive Oil

1 tbsp. of apple cider vinegar

3 tbsp. of freshly squeezed lemon juice

2 tsp of raw honey

Pinch of Himalayan salt

1. Slice and dice fruit and Veg.

2. Combine ingredients in a bowl.

3. Mix ingredients for dressing together.

4. Incorporate into salad. Top with hemp seeds and Enjoy!