Massaged Citrus Kale Salad

Massaged Citrus Kale Salad

I made this recipe as part of a cooking demo for a Nutrition and Exercise Symposium with the Arthritis Society on March 18, 2017.

The key to making kale taste great is to massage it! Doing so takes it from tough and bitter to softer and more flavourful. The great thing about this salad is that any leftovers will not wilt, it will actually taste better if it marinates in the fridge for up to 24 hours. This recipe is easily customizable to your preferences. Some other great additions to the salad would be cooked quinoa, dried cranberries, pomegranate, goat cheese or substituted with another nut.


Serves: 4    Total time: 15 minutes




  • 1 medium bunch of kale, de-stemmed and chopped or ripped into bite sized pieces
  • 1 orange, segmented and chopped into bite sized pieces or ½ cup canned mandarin oranges in 100% fruit juice
  • 1 tsp and ¼ cup of olive oil
  • 1 tbsp of red wine vinegar
  • 2 tbsp of orange juice (fresh juice from the orange or juice of canned mandarin oranges)
  • ½ cup raw or dry roasted, unsalted cashews, chopped
  • ½ small head radicchio, chopped into bite-sized pieces
  • Salt and pepper to taste




  1. Massage the kale: Wash, de-stem and chop or rip the kale into bite-sized pieces and place in a large bowl. Drizzle a tsp of olive oil over the kale and a pinch of salt. Use your hands to rub the olive oil onto the kale so that it covers each leaf evenly. Do this for 1-2 minutes. You will feel the kale begin to soften. Set aside.
  2. Make your vinaigrette: In a bowl or mason jar, mix the ¼ cup of olive oil, 2 tbsp of orange juice and 1 tbsp red wine vinegar. Add salt and pepper to taste.
  3. Add chopped cashews, oranges, radicchio to the kale and mix. Add the dressing and toss to combine.
  4. Serve immediately or keep in the fridge for up to 24 hours.

Notes: Afterwards I also added a few tbsp of hemp hearts and sunflower seeds and diced avocado.

Turmeric Fried Cauliflower Rice

Turmeric Fried Cauliflower Rice

Turmeric is a spice used in curry powder. It contains a compound called curcumin which this spice its yellow colour and has anti-inflammatory properties.

This fried rice is a great way to load up on veggies and makes a low carb side dish! This recipe makes a large amount and is great for batch cooking. 1 head of cauliflower makes about 1L or 4 cups of rice but will shrink when cooked.


  • 1 head of cauliflower
  • 1 small red pepper, diced
  • 1/2 small sweet onion, diced
  • 1/2 cup cremini mushrooms, diced
  • 2 eggs
  • 1/4 cup vegetable broth
  • 1/4 cup matchstick carrots
  • 1/4 cup of green peas, frozen
  • 1-2 tsp ground turmeric
  • 1-2 tsp all spice
  • salt and pepper to taste
  • Olive oil for cooking
  1. To make cauliflower rice, remove leaves from the cauliflower and chop cauliflower into large florets. Wash and place the florets in a food processor. Pulse until finely chopped (depending on size of your food processor you may have to do this in several batches). Here is a good pictured tutorial for how to make cauliflower rice: Once made, set aside the rice in a bowl.
  2. Heat olive oil in a large skillet or frying pan and scrambled two eggs. Use a spoon to break this up into small pieces. Set aside.
  3. Add olive oil to pan and stirfry the veggies until soft. Set aside.
  4. Add the cauliflower to the pan and heat on low-medium for 5 minutes. This will cook quickly, so be sure it doesn’t burn. Add 1/4 cup of vegetable broth as you cook to add some moisture.
  5. Add the egg and veggies to the pan and then season with turmeric, allspice, salt and pepper and mix thoroughly.