• 04Mar

    It’s National Nutrition Month, so naturally, our dietitians are all in a tizzy with ideas and cooking demonstrations and classes and new recipes to share.

    Spoiler alert: I’m not actually a dietitian (although I certainly appreciate the hard work they all do – AND their genius recipe ideas). But I do like to cook, and I love experimenting with healthy recipes.

    To be fair, some of these experiments haven’t been the best ideas. For example, even though avocado is a healthy fat, it does not quite translate to a fat-replacement in a brownie recipe (sorry Gray!).

    kat cook collage

    Memory lane montage from some culinary escapades through the years…

    But then again, some of my experiments have turned out to be real winners. My shining example is my favorite, easiest-to-make, Katherine-Original-Recipe for Garlicky Raw Kale Salad.

    “Oh my gosh, another kale recipe.” – I can hear all those silent judgey voices in your heads right now.

    You’ve had the sautéed kale with raisins and nuts and balsamic; the sautéed kale with soy and garlic. Fair enough. You’ve tried some kale recipes.

    But have you tried this one? Because this one literally only requires 5 minutes of your time and ingredients you probably already have in the house. (And it can be winged without measuring utensils – see below – and tweaked to your tastes.)

    And in case you’re on the fence about another kale recipe (“it’s so bitter” “it’s too tough” “it’s too fad-ish” “just…no” – I still hear your head-voices), let me just tell you that Katherine’s Garlicky Raw Kale Salad has kind of become a “thing” around Atlanta, and it’s converted some pretty tough critics, too.

    Basically, this whole thing started from a rip-off of Whole Foods’ Raw Garlicky Kale Salad, which I love so much.

    “Surely this can’t be too hard to make,” I thought to myself one day, after realizing I’d purchased the salad three days in a row for dinner and needed to have an intervention with myself and my wallet.

    So I tooled around in the kitchen one afternoon, and below is the result. And I must say…I think mine’s better than Whole Foods’. Less dressing-y and way tastier.

    I’ve taken this recipe to multiple potlucks over the course of the last two years (because it is SO easy, but it still sounds gourmet). After each party, at least one person asks for the recipe and then tells me later that they’ve remade the recipe for another party of their own (and had someone from their party ask them for the recipe)! Basically, this salad has started its own pyramid scheme of nutritious delight.

    Here’s how it works…(and keep in mind this is all approximations – Play it loose! Play it by ear!)

    You’ll need:
    Kale: I used one bag of pre-chopped kale, but I’ve also used the leaves off of 1-2 bunches before
    Garlic: I used about 1 Tbs of the pre-minced garlic here, but I’ve also used 2-4 cloves of fresh minced garlic, too.
    Hummus: ¾ of a container of Garlic, Plain, or another flavor of your favorite hummus brand.
    Lemon Juice: I used about 1 Tbs. of the kind in the plastic lemon. But I highly recommend using the equivalent (or more if you like) of fresh-squeezed juice from a real lemon. (If you have the time, that is.)
    Parmesan Cheese: Start with ¼ cup and work up to 1/3 cup if you feel you need a little more.
    Red Pepper Flakes: Adds a hidden surprise kick! Sprinkle to taste. 1 Tsp added a good amount of spice to this mix below.
    Salt/Pepper: to taste. I don’t often add, because the lemon juice takes care of the “zip” I’m looking for.

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    Kale

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    Add the hummus in, and stir-stir-stir-stir. Then stir some more. Don’t give up – it takes a good while to incorporate. This is the longest step of the recipe!

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    Voila!

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    Minced Garlic

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    Lemon Juice

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    Red Pepper Flakes and Parmesan Cheese

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    *This ended up being a spicy batch! Add Red Pepper Flakes to your specific tastes.*

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    Parmesan Cheese

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    (Added a little extra hummus at the end!)

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  • 18Feb

    Hearts, roses, chocolates, candles, red wine, love, pink hearts, red hearts, conversation hearts – blah blah blah, Valentine’s Day is over (amen?).

    Amen. Hallelujah.

    Well actually, February is American Heart Month, so we need to leave our hearts on the table a little longer….or at least our conversations about them.

    Here’s a big fact for you: Did you know that cardiovascular disease (CVD) is the Number 1 killer of men and women in the U.S.? This includes heart disease, stroke, and high blood pressure.

    Happy Tuesday, folks.

    Some people are inherently more at risk than others because of their genetics; and sadly, some people are even more at risk because of their race and ethnicity.

    But the important thing to remember is that so many cardiovascular disease-related deaths can be PREVENTED through better eating and health habits, better living spaces, and proper care and control of chronic illnesses like diabetes and high blood pressure.

    Prevented, friends.

    It’s the year of Committing to Lean in 2014 with Good Measure Meals, and part of getting lean means getting healthy and preventing unnecessary death from cardiovascular disease (because if we’re being honest, nobody’s trying to die early from poor heart upkeep).

    Obviously, at Good Measure Meals, we’re here to help with getting your diet on track. And we do that pretty darn well, actually.

    But another major part of caring for your heart is exercise, and there’s just no way around that. The recommendation is to get your heart-rate up (to a point that it’s difficult to carry on a conversation) 30 minutes per day every day. Are you doing that? I don’t every day, and that’s on me. That’s my bad.

    But you know what? We can help with that, too.
    harmony and philip race numbersplushashtag

    EVERY MONTH, we participate in one 5K race around Atlanta that benefits a local non-profit. For all you newbies, a 5K is 3.1 miles. If you jog at a good 10-minute clip, you’ll have your 30-minutes of exercise for the day, easy peas-y. But walking during 5K’s is also perfectly acceptable.

    Guess what? We have a 5K coming up this weekend, too, and (if you’re a woman) you should really consider joining our “Race for Good” team. This race happens to be a woman’s-only race, because it is in celebration of this awesome organization, Back on My Feet Atlanta’s new women’s running program.

    Back on My Feet Atlanta helps homeless individuals in our city regain self-worth, self-esteem, and good health with the simple act of regularly meeting up to go for group runs. It’s a part-mentoring, part-health-promoting, part-group-bonding experience that really helps put the feet back under people who maybe haven’t had a purpose for their lives in recent memory.

    Anyway, it’s a great cause – not to mention, it is health-promoting for you, also.

    By the way, Good Measure Meals is also partnered with tons of gyms around Atlanta. Each of these gyms have great classes every day for those of you who may not be the running types. And all experience levels have a place in these classes.

    You may remember that time that a group of GMM folks did a bootcamp with some Atlanta firefighters.DSC01318

    Or that time that I did the boot camp with The SweatBox Decatur. That was new for me, and it was an awesome experience, and some really great exercise accountability.

    It’s American Heart Health Month, friends, so I just want to remind you that simply eating better is not going to transform your health.

    If you really want to Commit to Lean in 2014, you’ve got to get real and start caring for your heart. The upside (other than preventing cardiovascular disease, obviously) is that caring for your heart will also help with your weight-loss goals….and most likely your sanity, too.

    Oh, and come join us on Saturday at the Back on My Feet Mizuno Women’s 5K. It’s a great place to start and amazing cause to support.