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| Even in winter, we should consume some amount of raw food. Follow Foods For Long Life on Facebook and Pinterest. |
Raw Food in the Winter
In the winter we crave hot soup, warm muffins, and cooked meals in general. I admit I have been favoring steel cut oatmeal over cold smoothies in the morning and soups over salads lately. But it's very important to include some raw foods in your diet no matter what season we are in. In my book, Health Begins in the Kitchen: Delicious and Easy Vegan Recipes and Seasonal Food Plan, I discuss how those amounts vary with each season. And what better way to add a little raw food in your winter diet than to eat a lovely raw kale salad with seasonal fruit such as satsuma oranges.
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| My Seasonal Food Plan discusses how the amount of raw food consumed should vary throughout the year. |
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Kale Salad with Satsuma Oranges
Raw Vegan, Gluten Free, Dairy Free
[makes 4 servings]
Ingredients
4 teaspoons freshly squeezed lemon juice
1 tablespoon cold-pressed hemp oil or extra virgin olive oil
4 cups thinly sliced kale (ribs removed and washed)
1/4 teaspoon salt, or to taste
2 small satsuma oranges, peeled and separated
1/2 avocado, peeled and thinly sliced (optional)
2 tablespoons raw pumpkin seed kernels
Directions
Place the lemon juice and oil in a medium-sized bowl and stir to combine. Add the kale and stir until completely coated. Let marinate for 20 minutes to allow the kale to become tender. You can even massage the oil into the kale, if you enjoy playing with your food like I do, to quicken the process.
Salt to taste. Add the satsuma orange segments and the avocado, if using (see why you should put avocado on almost everything!). Toss to combine.
Top with pumpkin seed kernels and serve.
Nutrition
Made with hemp oil and avocado: 142 calories, 9 g total fat, 1 g saturated fat, 656 mg omega-3 and 3,485 mg omega-6 fatty acids, 4 g protein, 15 g carbohydrates, 3 g dietary fiber, and 177 mg sodium.
Made with extra virgin olive oil and avocado: 141 calories, 9 g total fat, 1 g saturated fat, 182 mg omega-3 and 1,1814 mg omega-6 fatty acids, 4 g protein, 15 g carbohydrates, 3 g dietary fiber, and 177 mg sodium.
Made with extra virgin olive oil without avocado: 113 calories, 6 g total fat, 1 g saturated fat, 163 mg omega-3 and 1,527 mg omega-6 fatty acids, 4 g protein, 13 g carbohydrates, 2 g dietary fiber, and 176 mg sodium.
