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Was Popeye Eating Kale?

kosher recipes, kosher salad recipes, kosher vegetable recipes, shavuot recipes and ideas

Was Popeye Eating Kale?

2 Comments 19 May 2012

Adele Yedid MS, RD

We all somehow inherently know that kale is good for us. From fast food eaters to health food fanatics, children to adults, dietitians to laymen…kale is pretty much a universal health food. Even my computer seems to have gotten the memo on this nutritional giant. While gathering data on kale I typed the words “nutrition” into a Google search and before I could even type the words “of kale,” a funny thing happened. The first search option to pop up was “nutritional perks of kale.” Either my computer is psychic or there’s a major buzz surrounding the health benefits of this green vegetable.

So what’s the hype? Maybe it’s because kale is just so green, or probably because most people don’t like to eat it. We all know that the best test determining how good a food is for you is how bad it tastes, right? (Loud, annoying buzzer) WRONG! I would like the opportunity to disprove that.

Let me begin with a little background information on this “superfood.” Just like your favorite superhero, kale is tender yet strong (proven by its ability to be eaten from raw to braised), fights the bad guys (diseases like cancer and heart disease), puts things back where they belong (as in cholesterol and waste- you get it), and saves the good guys (provides a plethora of antioxidants, vitamins and minerals). Specifically, kale is an amazing source of antioxidant vitamins A and C, as well as one of the highest available food sources of vitamin K. It is actually so high in vitamin K (which works in blood clotting factors) that those on blood thinners may be advised to avoid it as it can be counteractive to their medication. Among the specific types of the antioxidants found in kale are the carotenoids and flavonoids, which are the primary factors giving kale its anti-cancer capabilities. I can continue, but I will spare you and simply say that going through kale’s nutritional roster makes me wonder if it was spinach Popeye was eating all that time.

I am aware that all this nutritional jargon may not be enough to convince some of you skeptics. My husband Eli was an avid kale chips hater. He would list it on his top 10 worst foods. He would make faces as I ate it at dinner. He strongly felt that I could eat it only because I am a registered dietitian who grew up on a macrobiotic diet, and I would agree to appease him. But despite that, I couldn’t prove to him that I truly did enjoy it. I had to find a way to present it to people like my husband who were on the other side.

And so, I searched and read and tested and tasted. What follows are two recipes that I feel can change your mind if it needs changing. I would like to showcase kale’s versatility by presenting it to you in both cooked and raw form. We will start for the faint of heart with a recipe for spicy kale chips, a crispy and light snack that your kids will fight over. From there we will graduate to enjoying kale in its green glory with my asian sesame kale salad, fresh, earthy and vibrant. Talk about spring cleaning!


For the purpose of my two recipes we will be using curly kale. Other varieties of kale are lacinato or dinosaur kale, as well as ornamental (purple) kale. When buying curly kale I like to look for a bunch that is full, firm and has tight curls. Kale that feels wilted is not fresh and will not have the flavor or nutrition that it should. The color should be deep, rich green, and free of yellowing and obvious blemishes. I choose organic kale which is free of pesticides, herbicides and fungicides.


Kale should be thoroughly washed, leaf by leaf in cold water. It can then be gathered it in a salad spinner, sprayed with a vegetable wash and allowed to soak for 2-3 minutes to get rid of any critters or dirt that may still be present. Spin it dry and you are ready to go.


Always remove the tough center stem of the kale, then chop to your desired sized pieces


  • 1 bunch kale
  • 1 tablespoon olive oil (in sprayer bottle such as misto)
  • ¼ tsp sea or Himalayan salt
  • ¼ tsp hot pepper flakes
  1. Preheat oven to 350 degrees
  2. Wash kale, remove hard inner stem, cut into bite size pieces
  3. Spray with olive oil and sprinkle with salt (if a misto is not available, simply drizzle with olive oil and toss to coat evenly)
  4. Optional: sprinkle with any or all of the following for added flavor: lemon juice, apple cider vinegar, sesame seeds, cumin
  5. Place on parchment lined baking tray, bake for 15-20 min until crispy but not burnt on edges.


  • 1 bunch kale (yield approx 8 cups)
  • 2 cups purple cabbage (sliced thin)
  • 2 cups shredded carrots
  • ½ cup thinly sliced scallions
  • ¼ cup toasted sesame seeds (I buy raw, hulled seeds and toast myself)
  • Optional: ¼ cup currants


  • Juice of 2 lemons
  • 2 tsp brown rice vinegar
  • 2 tbs tamari
  • 1 tsp agave nectar
  • 1-2 garlic cloves (crushed)
  • 1/3 cup extra virgin olive oil
  • 1 tsp toasted sesame oil
  1. Wash and dry kale thoroughly, cut out tough center and chop into bite size pieces
  2. Chop cabbage and scallions, shred carrots
  3. Toast sesame seeds in pan over low flame, moving pan continuously. Take out of pan at first sign of toasting. Do not allow to burn, should get tan
  4. Combine kale, cabbage, carrots, scallion and sesame seeds (and currants if using)
  5. Mix all dressing ingredients and add to salad. You can dress this salad in advance, as the kale can withstand the dressing and it will allow the flavors to develop.
  6. Serving suggestion: as seen in the photo, serve atop a bowl of soba noodles and vegetables in dashi for a balanced meal.

I hope that I have been successful in tempting you to try this nutritional powerhouse. I figured if I haven’t convinced you as of yet I will leave you with the thoughts of my macho husband texting me from the work just the other day: “Hey, is there any kale salad left? I’ll send someone over to pick it up.” Now that’s victory.

Are you willing to take the plunge?

Adele Yedid

contact me  at  AyedidRD@gmail.com


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DAY 1- Sugar Detox with Sari!

healthy body

DAY 1- Sugar Detox with Sari!

6 Comments 02 March 2011


May 2nd, 2011

Day 1 on Sari’s Sugar Detox

Hello Sugar Detoxers,

I know everyone is so excited to get started!  Yesterday,  was preparation day, and everyone sent emails, questions, and had lots of anxiety.  Don’t worry- everyone comes out a winner on this challenge. even if your nervous and unsure, I guarantee you will absolutely feel different about the way you view sugar when this challenge is over.

Did you tell your family and friends? The beauty of this plan is that everyone in the family can be on the same page. I don’t promote pills, drops or anything that you will not be able to withstand for a lifetime. Isn’t that refreshing?

I know everyone is looking forward to feeling great, especially as the warm weather sets in and the feel of summer approaches, but first, I must dive back to the past for a few  moments.

The past:

I  know Passover is behind us, but since Jewish women, meals and holidays are all intertwined into one package, its important to keep our eating experience close to the the forefront of our lives  in order to achieve  maximum health and wellness. Jewish women know, that  when one holiday ends…another is sure to come real soon with big festive meals to try to sabotage our diets!!

With that in mind, I must devulge  a couple of dark secrets before we are able to have this Sugar Detox relationship. Firstly, you must know that I am not perfect, and it is not my intention for you to believe that I am, further more,  I don’t expect you to be perfect either. We all do our best under the circumstances that we are dealt with.

Lets go over my first imperfection- when it is holiday time and I am sharing a fabulous meal with beloved my friends and family, I  indulge on sweets that make me feel horrible!

Do I know and fully believe that sugar is toxic? Yes! Do I know and fully believe that I am going to gain unwanted pounds? Yes!…and that I’m going to feel groggy and lethargic the next day? You know my answer!  When I feel horrible- my passion for eating healthy gets validated. The trick is to keep those indulgences to a minimum.

Just a few years ago  I wasn’t able to last a day without eating sugar. I  slowly graduated to keeping sugar free for a week…then a month and so on. I remember feeling ecstatic when a Sugar Free lifestle became “normal” for me, as it will for you too! Even if you are eating sugar all day long- you can change!

As time went on, I kept a sugar free diet for longer and longer periods- but when holidays came along- I indulged again. Looking back on the Passover Feasts, it really wasn’t worth it. Was yours?  Chocolate Leaf cookies made out of potatoes are really gross, as are fake brownies,  but I ate it anyway. It must be the act of eating with my family around the table for hours that’s appealing to me, because the desserts really aren’t! Anyone with me on this?

My personal goals are to eat cleaner during the Jewish holidays. I just came up with a great idea- lets work on it together! I”m sure there are many Jewish Hostesses  who have the same pitfalls as me. Don’t be shy- share your views, we can all help each other.

Lets move on to the topic at hand!

What should you eat on Saris Detox 30 Day Challenge?

Before I spell it out for you- you are going to be so happy to know, that this is going to be the easiest food plan you will ever go on. Its a food plan that your whole family can enjoy. The best part is, everything is natural  and focuses on whole foods, which promotes healthy bodies and minds.

I like to break down the sugar detox into two groups, you can decide which group is best for you;

Group A: If you have never done a Sugar Detox before, feel addicted to sugar, or you simply eat sugar or refined white four or rice at most meals. If this is you, then your plan for this month should be simply  to avoid eating refined sugars and refined white flour. (check list from yesterdays post for names of sugars)

Group B: If you are used to eating a Sugar Free diet, then this can be your time to try to incorporate organic foods, add more raw veggies, and eat less meat.

Whichever group is for you- everyone can benefit from eating a Sugar Free diet.

Food List:

  • every  fruit
  • every vegetable
  • every grain, whole grain breads and cereals (try Ezekiel sprouted breads and cereals)
  • every bean
  • proteins- poultry, meat, fish, eggs, tofu, nuts, seeds
  • natural almond, cashew and peanut butter
  • oils-
  • dairy- Greek plain yogurt is best,
  • choose  organic milk or original almond milk
  • see… i told you it was easy! (there are lots of great recipes on this site)

What to avoid:

  • white flour breads, bagels, muffins,
  • processed cereals with added sugars
  • fruit juices
  • sodas
  • diet soda
  • splenda
  • equal
  • sweet and low
  • cookies, cake
  • ice cream
  • candy
  • well…..it wont always be easy….

Remember…we are not putting a morsel of Sugar or white flour in our mouths for 30 days starting today!

Use your Sugar Detox partner for support.

I will continually give you tips and guide you through this.Share your experience on The Jewish Hostess- we all want to know how you are doing!

I know you are going to feel  happier, healthier and more energetic. Don’t take my word for it- try it yourself!

A motto that I live by:  “ JUST SAY YES, AND THEN FIGURE IT OUT”( I learned this trait from my mother)

Here is a great recipe to get started!

Very-Berry Omelet and Avocado Toast

  1. whisk 1 organic egg and 2 egg whites together with a dash of cinnamon, nutmeg, and cloves. Stir in 1 cup mixed berries.
  2. Spray a saute’ pan with cooking spray. set heat to medium high. Pour egg mixture into pan, and cook, folding continuously, until eggs are no longer runny.
  3. Meanwhile, toast 1 slice of whole grain bread and spread 1/4 medium avocado, mashed.
  4. Garnish omelet with 3 chopped mint leaves and serve with toast.

Sari Dana

Health Coach, Fitness Professional



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Sugar Detox Day 9 and 10

healthy body, kosher recipes

Sugar Detox Day 9 and 10

1 Comment 18 April 2010

Hi Detoxers,

This week, I  had the privilege of accidentally being included in a chat session with a bunch of girls that are on our “30 Day Detox Challenge!” I was SO impressed by the support and dedication that they were giving each other. I couldn’t believe what was going on…questions, answers, thoughts, and  simply being there for each other. It truly brought tears to my eyes. It was a wake up call to me…as I was reading, I was thinking “this is really happening!”  Its not just a bunch of emails. There are really groups of girls that are really  coming out of their comfort zone… changing the way they are eating, and looking to make long lasting changes for the betterment of their health and wellness. Who knows how this is going to snow ball. All I can say is “Hooray to US!”

A major part of the success of this challenge is your “e-mail buddy”
I’m still pairing people up, so send me a note if you need help!

I’m  receiving such exciting feedback  on how  women on the Detox are beginning to gain awareness of what foods are being put in their bodies-more awareness than ever before!
For instance, a bite of “this” and taste of “that,” – usually the thought was, oh, its only a little piece of cookie…cake..etc..

Most people never realized the hidden sugars that are found in many foods like breads, dressings and white rice sushi. Others are just amazed at how well they are doing!

Here is the question of the day:
 Can I use cane juice or cane fiber? How about honey? After researching a little, this is what I came up with:

”One hundred grams of dried cane juice is pretty much the same thing as 100 grams of other sweeteners, no matter what you call it,” says a nutritionist at the respected Bastyr University, in Seattle, Washington.

“Dehydrated cane juice is sugar. It simply sounds like a whole food.”

 The author thinks that virtually every commonly used sweetener is as bad as sugar when it makes up a significant part of the diet.

Albeit, evaporated cane juice does not undergo the same degree of processing that refined sugar does. 
It’s benefits is that it does retain trace vitamins and minerals. 
Cane juice has the same amount of calories as sugar but since its  sweeter, you might get away of using less of it than sugar-which is always good!

There are mixed results about whether honey is better than sugar. It depends on the individuals health and condition. Consider- Honey is a sweet, thick  fluid made by honey bees from the nectar of flowering plants. Honey is sweeter than sugar (100% sucrose), has more calories than sugar and raises the blood sugar even more than white sugar. The plus side is that  raw honey reportedly has medicinal benefits and contains enzymes and small amounts of minerals and B-complex vitamins.

Whether you’re talking about cane sugar, honey, barley malt or Sucanat , they’re all primarily simple sugars, simple carbohydrates.
  People should understand that, if they’re eating 150 pounds of sugar a year and you change that to 150 pounds of barley malt, you’ll have the same problems with your immune system and blood sugar levels you would have if you are eating the sugar.

The bottom line is- use these sweetener substitutes sparingly!

From my own experience, I  use as much “real” food  sweeteners as possibly. Eating a sweet potato  is a great way to satisfy a sweet tooth. If someone told me that last year, I would of thought they were crazy. A sweet potato vs. Oreos? No way!  I can assure you, its works. If you are new to detoxing from sugar it will take some time to retrain your taste buds. When you can start tasting the sweetness of a carrot or even the sweetness in brown rice, thats when you know you’ve got it.
Until then, use sweeteners such as Agave, Stevia,(more about these next time) honeycomb honey, cane fiber or cane juice,-use it sparingly and if needed. Notice how you may need  a certain amount on week 1, and less of it by week 4 and so on.

To my “Detox Buddies”:

Another great Sugar Detox on Friday and Saturday,(though splurged on empanadas!-but no sugar)  I visited my sister in law Olga on Shabbat who is doing great on the challenge, I have to say I was so impressed, her house was filled with great choice snacks, such as, dried mango from the health food store, raw unsalted pecans, fruits and dates- way to go!
my mind and body are feeling good.

Send in your questions! I will address questions through this News Letter. There may be a delay when answering individual questions-but I will get to them!

Send me your comments on how you are doing. The challenges that your facing, and/or the success that is coming your way. You can sign it anonymous or your name-your choice! We all want to know what’s going on!!

Note: since my email list grew considerably, I needed to upgrade my Blackberry. Upon switching phones, I lost many valuable email addresses and cell phone numbers. So, I have a favor to ask of you. When you receive this e-mail news letter, please ask your friends or family if they received it as well-if not-please let me know!

Pass it on: Smartbells Class Fridays @9:45
Power Sculpt
Sundays @9:15

Let me know if you need info on it.

I am reserving spots for friday May 7-an exciting class experience. 10:00-12:00 RSVP! (Free Class) my gift to YOU!

What you DESIRE you will ACHIEVE.

Till tomorrow!


Group Movement Lifestyle Enthusiast

Sari Dana
Sent via Blackberry

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