RECIPE: Kale Salad

My mother passed along this delicious recipe, and I’m sorry I don’t have the source!  But I do have the decency to admit it and share it nonetheless—I wouldn’t want you missin out on this once, just because I’m a slacker!


1- 2 Tbsp minced onion (red, white, yellow or green)
1 Tbsp olive or flax oil
2 Tbsp fresh lemon juice (about 1 lemon)
¼ teaspoon sea salt
1 bunch of kale, shredded or sliced thinly
1 cup red or green cabbage, shredded
1-2 carrots, shredded or matchsticks
½ to 1 avocado, peeled and chopped
1 Tbsp raw sunflower seeds

Make the dressing by mixing together the onion, olive oil, lemon juice, and sea salt.  Set aside.  In a mixing bowl combine the shredded kale, cabbage and carrots.

Pour the dressing over the kale and massage the dressing into the kale (with your hands) until the kale starts to soften. This is the key to breaking down the kale and making it easier to chew and digest. Pretend your are making meat loaf! Massage until the kale starts to get brighter green and softens. Add in the avocado and sunflower seeds and mix gently to combine. Enjoy!

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Madeleine Vanstory attended Duke University and began her post-graduate journey at The Elaine Clark Center working with special needs children. She went on to work as a Clinical Research Scientist running clinical trials for the CDC and developing medical devices for Welsh Allen, Abbot Labs, Roche and Johnson & Jonhson Her work included non-invansive cervical cancer detection, continuous diabetic glucose monitoring, non-harmful infant bilirubin level detection and studying Vitamin C's anti-aging effects on the skin. Madeleine attended Medical school at The Brody School of Medicine at East Carolina University and completed a residency in Family Medicine at Moses Cone Hospital in Greensboro NC. Dr. Madeleine Vanstory is a board certified Family Physician who has practiced all over the world. She has lead medical missions in Kenya and Honduras. She has participated with Operation Smile in Russia, she has patients in North Carolina, Maine, Oregon and New Zealand. Dr. Vanstory has worked the medical tents in the Marine Corps marathon in Washington DC and at the Kona Ironman World Championships. And Dr. Vanstory has marched with the Surgeon General promoting "Exercise is Medicine" at the World Congress Sports Medicine Conference. Disillusioned by the current health care system and armed with the realization that culture, nutrition and emotional well-being have a profound impact on health, Dr. Vanstory now motivates clients and patients to discover the healthiest versions of themselves through humor, counseling in her "Upgrade Your Health" Wellness Program.

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