Vegan Mofo: Kale Yeah!

Happy Friday! Today I am going to share with you one of my favorite go-to kale salad recipes. I found this recipe after watching Engine 2’s Plant Rescue with Rip Esselstyn. This Forks Over Knives spinoff can be found on Netflix and is a fun, more functional video. I highly recommend it for anyone interested in a plant-based lifestyle or who just wants to clean up their diet in general. Former firefighter Rip goes into the homes of two families looking to go plant-based and helps them clean out their pantries and fridges, restock their kitchens and cook easy, healthy meals.

Rip’s message is unique because it really tailors to men and focuses on strength and simplicity. Much of the vegan media out there is tailored toward women, whether it be on purpose or subliminally. Rip avoids the word “vegan” all together because he believes it deters people and instead uses the phrase “plant-strong.” Even though I am a women, I still love Rip’s message and his recipes. He will be speaking in my home town on September 30th and I am very excited to see him in person and hopefully get a copy of his book!

Now, on to the recipe..

As many of you probably know the entire Forks Over Knives “line” promotes an oil-free, whole-foods, plant-based diet. Going completely oil-free sounds daunting and impossible to some, and I will admit, eating out oil-free is a huge challenge. After watching forks over knives, reading the cookbook and familiarizing myself with Engine 2, I have attempted to greatly reduce my oil consumption. It makes sense to me that oil is not technically a “whole food.” It is greatly processed, do you know how many olives you’d have to eat just to get to the same amount of calories as just one tablespoon of olive oil? A LOT! The Forks Over Knives theory is that it is better to get your fat needs from a small amount of fatty whole foods, such as avocados, nuts and seeds. By getting your fat from whole foods instead of processed oil, you are able to receive the other health benefits that these foods offer and eat them in greater quantities because they are not so highly concentrated.

Although I still use coconut oil in my vegan baking, a little bit of olive oil to roast and sauté when I am cooking for others and don’t make a big deal of it when eating out, I generally feel better when reducing my oil intake. The thing that has posed the greatest challenge though is SALAD DRESSING. Most vegan, oil-free salad dressing recipes involve the blender and some obscure ingredients but what I love most about this simple, oil free massaged kale salad is that all you need is kale, a lemon, an avocado and some sea salt!

(Recipe makes one serving)

Step 1: Wash and dry about half a bunch of kale, or about 3-5 kale leaves


Step 2: Chop the kale finely or into bite size pieces


3. Cut the lemon and avocado in half (you will only use half of each for one serving so save the other halves in the fridge)


4. Mash half of the avocado into kale and squeeze half of the lemon over it


5. Drive the avocado and lemon juice into the kale and massage throughly


6. Sprinkle a little seat salt over the kale. The end result should look something like this.


7. You now have a lovely oil-free kale salad with a delicious lemon and avocado dressing. At this point you could add more veggies or grains to your salad or just eat as is. Enjoy!


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