Massaged Kale Salad with Garlicky Chickpeas

Massaged Kale Salad with Garlicky Chickpeas

by | Sep 30, 2021

Looking for a nutrient-packed salad that’s both delicious and easy to prepare? Try this Massaged Kale Salad with Garlicky Chickpeas! With tender kale, crispy chickpeas, and a tangy tahini dressing, this salad delivers the perfect mix of flavors while offering plenty of health benefits.

Why You’ll Love Salad

This Massaged Kale Salad isn’t just a meal—it’s a health-boosting experience. Packed with ingredients that work together to nourish your body, it offers a delicious way to stay healthy. Let’s break down the science-backed benefits of each component in this nutrient-packed dish:

Why This Massaged Kale Salad is a Nutritional Powerhouse

This salad combines ingredients that aren’t just delicious—they’re backed by science for their impressive health benefits. Here’s a closer look at how this dish supports your well-being:

Kale: The Nutrient-Dense Superfood

Kale is among the most nutrient-rich foods, offering vitamins A, C, and K in abundance:

  • Vitamin A: Essential for eye health and immune function. A cup of raw kale provides 206% of the daily recommended intake of vitamin A. Research highlights vitamin A’s role in reducing the risk of age-related macular degeneration.

  • Vitamin C: Kale provides over 20% of the daily value of vitamin C, a powerful antioxidant that boosts immunity and aids collagen production for healthy skin and joints.

  • Vitamin K: With 684% of the daily recommended intake per cup, kale supports bone health by aiding calcium absorption and regulating blood clotting.

In addition, kale is loaded with antioxidants like quercetin and kaempferol, which have anti-inflammatory and anti-cancer properties. Studies suggest these antioxidants may reduce the risk of chronic diseases like heart disease and type 2 diabetes.

Chickpeas: The Plant-Based Powerhouse

Chickpeas offer a winning combination of plant-based protein and dietary fiber:

  • Protein: Chickpeas are an excellent source of protein, providing about 15 grams per cup. This makes them a great option for muscle repair and growth, especially for vegetarians.

  • Fiber: High in soluble fiber, chickpeas support gut health by feeding beneficial gut bacteria. Fiber also helps regulate blood sugar levels and reduces LDL cholesterol, lowering the risk of heart disease.

  • Minerals: Chickpeas are rich in magnesium, iron, and potassium, which are vital for maintaining energy levels, muscle function, and heart health.

Tahini: A Creamy Source of Healthy Fats

Made from sesame seeds, tahini is a nutritional gem:

  • Healthy Fats: Tahini contains monounsaturated and polyunsaturated fats that support brain function and improve cholesterol levels.

  • Minerals: It’s an excellent source of calcium and magnesium, both essential for bone density and cardiovascular health.

  • Antioxidants: Sesame seeds are rich in lignans, powerful antioxidants that combat oxidative stress and may lower the risk of heart disease.

Lemon Juice: The Citrus Powerhouse

This simple ingredient adds a nutritional boost:

  • Vitamin C: Just 2 tablespoons of lemon juice provide 25% of your daily vitamin C needs. This nutrient strengthens the immune system, improves collagen synthesis, and enhances iron absorption, particularly from plant-based foods.

  • Digestive Health: Lemon juice stimulates bile production, aiding in digestion and nutrient absorption. Its acidic nature helps break down food more effectively.

Garlic: The Heart-Healthy Flavor Booster

Garlic doesn’t just add a savory kick—it’s a medicinal powerhouse:

  • Anti-Inflammatory Properties: Garlic contains allicin, a sulfur compound with proven anti-inflammatory and antimicrobial effects. Studies show garlic supplementation can reduce markers of inflammation like C-reactive protein (CRP).

  • Heart Health: Regular consumption of garlic has been linked to lower blood pressure and improved cholesterol levels. In fact, garlic may reduce LDL cholesterol by 10-15%, according to clinical studies.

  • Immune Support: Garlic boosts the immune system by enhancing the activity of natural killer (NK) cells, helping the body fight off infections.

Ingredients for Massaged Kale Salad with Garlicky Chickpeas

For the Salad:

  • 10 ounces kale (organic; de-stemmed, rinsed, dried, and chopped)
  • 1 (15-ounce) can organic chickpeas (rinsed, drained, and dried)
  • 2 Tbsp extra virgin olive oil or avocado oil (divided)
  • 1/4 tsp salt
  • 2 tsp garlic powder
  • 1 tsp onion powder

For the Dressing:

  • 1/2 cup tahini (organic)
  • 1/2 cup lemon juice
  • 4 Tbsp maple syrup (organic)
  • 4 Tbsp Dijon mustard

Instructions

1. Roast the Chickpeas

To start, preheat your oven to 375°F. Toss the chickpeas with 1 Tbsp of oil in a medium bowl. Then, sprinkle them with salt, garlic powder, and onion powder, ensuring even coating. Spread the chickpeas on a baking sheet and roast for 15 minutes or until crispy. Set aside to cool slightly.

2. Prepare the Tahini Dressing

While the chickpeas roast, whisk tahini, lemon juice, maple syrup, and Dijon mustard in a small bowl until smooth and creamy.

3. Massage the Kale

Place the chopped kale in a large bowl. Drizzle it with 1 Tbsp of olive oil and a splash of lemon juice. Using clean hands, massage the kale for 2–3 minutes to soften the leaves and remove bitterness.

4. Assemble the Salad

Combine the massaged kale with roasted chickpeas in a serving bowl. Finally, drizzle the salad with the creamy tahini dressing. Serve immediately and enjoy!

Additional Tips

  • Add Texture: Sprinkle toasted nuts or seeds, such as almonds or sunflower seeds, for extra crunch.
  • Make It Meal-Prep Friendly: Store the dressing separately to keep the salad fresh for up to three days.
  • Warm It Up: Serve the chickpeas warm for a comforting twist.

With its vibrant flavors and nutrient-dense ingredients, this Massaged Kale Salad with Garlicky Chickpeas will become your go-to healthy meal. Try it today and experience the delicious blend of textures and tastes!

Massaged Kale Salad with Garlicky Chickpeas

A delicious kale salad that's quick and easy to make with a tangy homemade dressing topped with tasty chickpeas. A healthy go-to salad dish for any meal.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Entree
Cuisine Gluten Free, vegan
Servings 4

Ingredients
  

  • 10 ounces Kale, organic, de-stemmed rinsed, dried, chopped

Chickpeas

  • 1 15 ounce chickpeas, organic rinsed, drained and dried
  • 2 Tbsp EVOO or avocado oil divided
  • 1/4 tsp salt
  • 2 tsp garlic, granulated
  • 1 tsp onion powder, granulated

Dressing

  • 1/2 cup tahini organic
  • 1/2 cup lemon juice
  • 4 Tbsp maple syrup organic
  • 4 Tbsp dijon mustard

Instructions
 

  • Preheat oven to 375 degrees.

Chickpeas

  • In a medium bowl add chickpeas. Drizzle chickpeas with 1 Tbsp oil and coat well. Add salt, garlic powder, onion powder, Toss until all chickpeas are well coated.
  • Spread chickpeas on baking pan. Bake for 15 minutes or until desired crispiness. When done, remove from oven. Let cool 5 minutes.

Tangy Tahini Dressing

  • Add all ingredients to a small bowl and whisk until well combined.

Massaged Kale

  • Add chopped kale to a large bowl top with 1 Tbsp olive oil and lemon juice. With clean hands, massage for 2-3 minutes to soften the leaves.
  • Add massaged kale to bowl. Top with chickpeas. Drizzle with dressing. Enjoy!
Keyword chickpea recipe, healthy salad, kale salad
Italian Pasta Salad

Italian Pasta Salad

by | Sep 29, 2021

Italian Pasta Salad

This flavorful Italian pasta salad is made with tender penne pasta, fresh veggies, herbs and spices topped with a tangy homemade Italian dressing. Make ahead for a simple side dish to have throughout the week.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 10 minutes
chill in refrigerator 30 minutes
Total Time 50 minutes
Course Lunch, Salad, Side Dish
Cuisine Italian
Servings 6

Ingredients
  

  • 12 ounce penne pasta or pasta of choice
  • 1 large red bell pepper chopped
  • 1 large yellow bell pepper chopped
  • 1 medium red onion chopped
  • 1 pint grapes tomatoes halved
  • 1/4 cup extra virgin olive oil
  • 1/4 cup red wine vinegar
  • 1 Tbsp parsley dried
  • 1 Tbsp oregano dried
  • 1 Tbsp basil dried
  • 1/2 tsp black pepper

Instructions
 

  • Cook pasta as directed on package. Drain. Add to large bowl,
  • While pasta is cooking, chop bell peppers, onions, and grape tomatoes.
  • Add all ingredients to large bowl, pour dressing over pasta and mix well.
  • Cover bowl and let sit in refrigerator for 30 minutes to let flavors marinate.

Italian Dressing

  • In a small bowl, whisk together oil, red wine vinegar, parsley, oregano, and basil.
Keyword healthy pasta recipe, Meal Prep, pasta salad, Vegan Recipe
How to Prevent & Lower High Blood Pressure

How to Prevent & Lower High Blood Pressure

by | Sep 23, 2021

High blood pressure is the most prevalent underlying condition in COVID-19 deaths in Mississippians, according to the Mississippi State Department of Health. In the United States, nearly half of adults have hypertension and only about 1 in 4 adults with hypertension have their condition under control. Having hypertension puts you at higher risk for heart disease and stroke, which are the leading causes of deaths in the United States.

WHAT IS HIGH BLOOD PRESSURE?

Blood pressure is the pressure of blood pushing against the walls of your arteries. Arteries carry blood from your heart to other parts of your body. A normal blood pressure level is less than 120/80 mmHg. The guidelines used to diagnose high blood pressure may differ with each health care professional.

SIGNS AND SYMPTOMS OF HYPERTENSION

Unfortunately, high blood pressure usually has no warning signs or symptoms, and many people do not know they have it. Hence, high blood pressure is also known as “the silent killer.”

WHAT YOU CAN DO TO PREVENT OR MANAGE HIGH BLOOD PRESSURE

  • Get a least 150 minutes of physical activity each week ( 30 minutes a day, 5 days a week)
  • Eat a plant-rich diet, limit salt and alcohol
  • Obtain and maintain a healthy weight
  • Manage stress
  • Implement the DASH diet (Dietary Approach to Stop Hypertension)

HEART HEALTHY BENEFITS OF POTASSIUM

The recommended potassium intake for an average adult is 4,700 milligrams per day. Foods that are rich in potassium are important in managing high blood pressure because of the effect potassium has on sodium. Potassium also helps to ease the tension in your blood vessel walls, which helps to lower blood pressure.

Foods that are rich in potassium includes:

  • Lentils
  • Black beans
  • Cantaloupe
  • Avocados
  • Bananas
  • White Beans
  • Edamame
  • Beets
  • Dried Apricots
  • Sweet Potato
  • Butternut Squash
  • Greens (All green leafy vegetables are high in nitrates as well which may improve the flexibility and function of your arteries)
  • Quinoa
  • Broccoli
  • Zucchini

Treatment for high blood pressure most often starts with lifestyle changes, including losing weight, if needed, stopping smoking, decreasing salt in your diet, cutting down on alcohol consumption and getting regular exercise.

Controlling your blood pressure should be a priority in your healthy living and lifestyle. Unfortunately, the damage that high blood pressure causes does not cause any symptoms until serious damage has been done. Taking control of your health is one of the most important acts of self-care that you can do. There are so many things in life that are out of your control, why not control the things that you can?

Easy Guacamole

Easy Guacamole

by | Sep 16, 2021

Easy Guacamole

This tasty guacamole recipe is quick and easy to make and it's ready to eat in less than 15 minutes. It makes the perfect game day snack or to add as a topping to your favorite Mexican dish.
Print Recipe Pin Recipe
Course Appetizer, Snack
Cuisine American, Mexican
Servings 8

Ingredients
  

  • 4 medium avocados peeled and mashed
  • 2 medium red bell peppers chopped
  • 2 medium red onion chopped
  • 1/2 cup pickled jalapeno chopped
  • 1/2 tsp salt
  • 1 small lime juiced, optional

Instructions
 

  • In a large bowl, peel and mash avocados. Mix in red bell peppers, red onions, pickled jalapenos, and salt. Optional: Season with squeezed lime juice and black pepper to taste.
Keyword game day snack, guacamole recipe, healthy snack recipe, vegan appetizer recipe
Chickpea Salad with Lemon Tahini Dressing

Chickpea Salad with Lemon Tahini Dressing

by | Sep 16, 2021

This Chickpea Salad with Lemon Tahini Dressing is more than just a delicious, quick meal, it’s a powerhouse of nutrition! Packed with plant-based protein, fiber, healthy fats, and antioxidants, this salad is a great way to nourish your body and keep you feeling satisfied. Whether you’re looking for a healthy lunch, dinner, or meal prep option, this recipe checks all the boxes.

Why This Chickpea Salad is Healthy

  • Chickpeas (Garbanzo Beans): Chickpeas are an excellent source of plant-based protein and fiber, both of which are crucial for maintaining energy levels and supporting digestive health. The protein helps repair and build tissues, while fiber promotes healthy digestion, reduces cholesterol, and helps regulate blood sugar levels.
  • Antioxidant-Rich Grapes: Red grapes are a fantastic source of antioxidants, including resveratrol, which has been linked to improved heart health and reduced inflammation. They also provide natural sweetness, making this salad more enjoyable without added sugars.
  • Nutrient-Dense Vegetables: The combination of red onions and cucumbers offers a range of vitamins and minerals, including vitamin C, potassium, and magnesium. These vegetables help boost your immune system, support hydration, and promote healthy skin.
  • Tahini Dressing: Made from ground sesame seeds, tahini is a rich source of healthy fats, calcium, and iron. It supports bone health, boosts metabolism, and provides a creamy, satisfying base for your dressing without any dairy. The addition of Dijon mustard and lemon juice adds tangy flavor while supporting digestive health.
  • Leafy Greens: The greens you choose, whether spinach, arugula, or mixed lettuce, provide essential vitamins, minerals, and antioxidants. They help detoxify the body, promote heart health, and aid in maintaining healthy blood pressure.

Tips for Making this Recipe

Use Canned or Cooked Chickpeas: If you’re short on time, canned chickpeas work perfectly—just be sure to rinse them thoroughly to remove excess sodium. If you prefer to cook your own chickpeas, soaking and cooking dried chickpeas the night before will add an extra layer of flavor and texture.

Customize Your Veggies: This salad is highly versatile. You can swap out the red onion for shallots or the cucumber for bell peppers. Feel free to experiment with different veggies based on what you have on hand or what’s in season!

Make the Dressing Ahead of Time: If you’re meal prepping, you can make the lemon tahini dressing in advance and store it in the fridge for up to a week. It’s a great topping not only for this salad but also for roasted vegetables or grain bowls.

Add Protein-Rich Toppings: For an even more filling meal, consider adding a protein-rich topping like pepita seeds, tofu, or hemp seeds. These options will boost the protein content and turn this salad into a protein-packed meal.

Storage Tip: This salad stays fresh for up to 5 days in the fridge, making it an excellent choice for meal prepping. Just store the dressing separately if you want to keep the greens from wilting.

Health Benefits of This Chickpea Salad

Supports Digestive Health: The fiber from chickpeas, grapes, and leafy greens work together to keep your digestive system healthy and functioning optimally.

Promotes Heart Health: With antioxidant-rich ingredients like red grapes and healthy fats from tahini, this salad helps protect your heart and reduce inflammation.

Keeps You Full Longer: The combination of fiber and protein ensures that you’ll stay full and energized for longer periods, making it a great choice for weight management.

Blood Sugar Regulation: The fiber from chickpeas and grapes, along with the healthy fats from tahini, helps regulate blood sugar levels and prevent energy crashes.

Chickpea salad with lemon tahini dressing served on a bed of leafy greens, featuring red grapes, cucumber, red onion, and a creamy tahini sauce.

Chickpea Salad with Lemon Tahini Dressing

This quick and easy Chickpea Salad with Tahini Dressing makes an easy lunch or dinner. It's packed with protein, fiber, antioxidants and lots of flavor. This recipe make a great meal prep dish for lunch or dinner throughout the week. Stays fresh for 5 days in the fridge.
Print Recipe Pin Recipe
Prep Time 10 minutes
Course Lunch, Salad, Side Dish
Cuisine American
Servings 2

Ingredients
  

  • 1 15 ounce garbanzo beans drained, rinsed I used canned, organic
  • 1/2 cup red seedless grapes organic
  • 1/2 cup red onion diced
  • 1 small cucumber seedless, diced
  • 2 cups leafy green your choice

Lemon Tahini Dressing

  • 2 Tbsp tahini organic
  • 4 tsp dijon mustard
  • 2 Tbsp lemon juice
  • 4 tsp maple syrup

Instructions
 

  • In a small bowl, whisk together tahini sauce ingredients.
  • Add chickpeas, grapes, red onions, cucumbers to a medium sized bowl. Pour tahini sauce over chickpea mixture. Toss well. Serve on top of leafy greens. Salt and pepper to taste.
Keyword chickpea salad, healthy lunch, salad