Home                                        Visit Holistic Nutrition                               Go to Healing Recipes


For the Love of Purple
by Lorene Sauro, RHN



Kale is one of the best leafy green vegetables, considered a star amongst healthy-eaters. It is loaded with nutrients including potent phytonutrients from the Cruciferous vegetable family which includes broccoli, cabbage and bok choy. Studies have shown that two phytonutrients in these foods, the Indole-3-carbinols and the sulforaphanes help prevent heart disease and cancer, can act as anti-inflammatories and helps our bodies slow down the aging process. A recent study of several cruciferous vegetables found that the phytonutrients and fibre in these foods play a role in increasing the function of the healthy gut bacteria. This is yet another study supporting the complex relationship between our good bacteria, phytonutrients and fibre. Purple Kale is an even bigger star, as the purple colouring represents the anthocyanin family of phytonutrients, the same family that gives foods such as blueberries, raspberries and grapes their health power. Enjoy this amazing vegetable while it’s in season. Steam and season it to your taste, add it to soups or stews or eat it in a salad, softened by vinegar or lemon juice and oil. 

Kale Salad

This salad is wonderful for those seeking expansive, cooling foods and will keep you cool in the hot summer weather. It also is rich enough to be eaten any time during the year. Thanks to the yogurt, it meets the criteria of the phytonutrients, fibre and good bacteria to help our gut health. The dressing must be mixed with the kale ahead of time in order to soften the kale. This is good news as this is a salad that does not wilt shortly after being dressed as most lettuce salads do. Kale is one of the most nutritious vegetables and is packed with nutrients, but it has a slightly bitter taste. If this isn’t to your liking, spinach can also work in this recipe. 

1 head purple kale, washed
2 celery stalks, chopped
I small red onion, cut into half cirlces
1/2 cup chopped cashews (can be lightly toasted if desired.
2 tbsp parsley
Yogurt dressing – enough to cover the kale

Trim the kale and tear into pieces suitable for a salad. Add the celery, red onion, and parsley. Mix well. Add the tahini dressing and mix. Allow the salad to sit for an hour before eating to soften the kale. Chopped cashews can be added to make it more substantial and for extra grounding. Season to taste

Yogurt Dressing

2 tsp raw honey
1/2 cup full-fat organic yogurt
1-2 tbsp olive oil or rice bran oil*
3-4 tbsp lemon juice
1 clove garlic
1/4 tsp dry mustard powder
2 tsp fresh dill
Sea salt and black pepper to taste

Mix the olive oil or rice bran oil and tahini together. Add the honey and lemon juice and whisk thoroughly. Add the garlic and dill and season to taste with sea salt and black pepper.

*Tahini texture can vary depending on which brand you purchase or if you make your own. Adjust the amount of oil and lemon juice to the desired consistency and taste. For more ‘zing’, increase the amount of lemon juice or try this recipe with apple cider vinegar.   


Please "Add a Comment" at the bottom of this page or blog in our Forum here
Please do not use apostrophes in your comments.



About the Author

Lorene Sauro, RHN, has been a registered holistic nutritionist and a teacher at the Canadian School of Natural Nutrition since 1999 years and a pastry chef for 25 years. Along with her duties as a director of the Canadian Association of Holistic Nutrition Professionals (CAHN-Pro), she co-ordinates various research projects with her fellow CAHN-Pro members including the Holistic Nutrition Pilot Study on Non-Insulin Dependent Diabetes, the WOW Weight Loss Study and the Perinatal and Pediatric Holistic Nutrition Study

Lorene conducted the Cooking Without Wheat cooking class series with a fellow holistic nutritionist that specialized in teaching gluten-free baking and cooking for 7 years. Lorene’s professional career as a pastry chef included 11 years as owner of a federally- inspected wholesale bakery selling delicious desserts to gourmet stores and developing products for President’s Choice and Cadbury. Past activities include founding of the Canadian Holistic Nutrition Conference and a 10 year history organizing Feast of Fields, in Ontario, as well as serving as the president of Advocates for Organic Agriculture (now known as Organic Advocates) for seven years which has, and continues, to promote organic agriculture. Lorene’s latest projects are her book A Pastry Queen Goes Green and her website www.pastryqueengoesgreen.com, which combines her holistic nutrition knowledge and professional baking experience. She devotes much of her time to researching foods and flavours from a health perspective to help people maximize their enjoyment of food. She is about to launch a new website www.femaleandfree.com to discuss all things female with a special focus on estrogen dominant physical issues like fibroids and endometriosis. Lorene is also co-chairing an exciting new food event Feast of Flavour, Canada’s Holistic Food Experience.



1. Anthocyanins belong to the flavonoids family of plant compounds. They are among the most potent of all phytonutrients and have gained the attention of scientists worldwide.

2. "If I could only eat one color per day, it would be purple," said James Joseph, a neuroscientist at the USDA Human Nutrition Research Center on Aging at Tufts University and co-author of "The Color Code: A Revolutionary Eating Plan for Optimum Health."

3. Ambrosone, C.B. & Tang, L. “Cruciferous vegetable intake and cancer prevention: role of nutrigenetics” (2009) Cancer Prev Res (Phila Pa) 2(4):298-300.

4. European Scientific Cooperative on Phytotherapy; Wormwood, Dandelion, Gentian. Execter, U.K.: ESCOP Secretariat Argyle House; 1997.

5. Angeloni, C., Leoncini, E., Malaguti, M., et al. “Modulation of phase II enzymes by sulforaphane: implications for its cardioprotective potential” (2009) J Agric Food Chem. 57(12):5615-22.

6. Bhattacharya, A., Tang, L., Li, Y., et al. “Inhibition of bladder cancer development by allyl isothiocyanate” (2010) Carcinogenesis 31(2):281-6.

7. Bryant, C.S., Kumar, S., Chamala, S., et al. “Sulforaphane induces cell cycle arrest by protecting RB-E2F-1 complex in epithelial ovarian cancer cells” (2010) Molecular Cancer 9:47.

8. Li, F., Hullar, M., Schwarz, Y., et al. “Human Gut Bacterial Communities Are Altered by Addition of Cruciferous Vegetables to a Controlled Fruit- and Vegetable-Free Diet” (2009) Journal of Nutrition, 139(9):1685-1691.

9. Kahlon, T.S., Chiu, M.C. & Chapman, M.H. “Steam cooking significantly improves in vitro bile acid binding of collard greens, kale, mustard greens, broccoli, green bell pepper, and cabbage” (2008) Nutr Res. 28(6):351-7.

10. Lakhan, S.E., Kirchgessner, A. & Hofer, M. “Inflammatory mechanisms in ischemic stroke: therapeutic approaches” (2009) Journal of Translational Medicine, 7:97. 





Add a Comment   
    Recent Comments
10-31-2016 06:21:25

cheap jordan shoes

prada sneakers

coach outlet

air jordan 4

jordan 11

oakley sunglasses wholesale

vans shoes

michael kors outlet

canada goose sale

toms shoes

polo ralph lauren

louis vuitton

lululemon outlet online

hollister uk

jordan 13

kate spade uk

true religion jeans

oakley sunglasses

jordan 4

coach outlet online

cheap jordan shoes

mac cosmetics

ferragamo outlet

michael kors outlet clearance

ralph lauren outlet

reebok shoes

cheap oakley sunglasses

nike outlet store

louis vuitton bags

hollister clothing store

nike foamposite

adidas shoes

the north face jackets

ugg sale

michael kors outlet

prada outlet

true religion sale

hermes outlet

coach outlet online

louis vuitton sunglasses


yeezy boost

ferragamo shoes

nike roshe

fred perry polo shirts

rolex uk

toms outlet

mulberry handbags sale

polo ralph lauren

nfl jerseys

ugg boots sale

ugg boots

true religion jeans

cheap mlb jerseys

longchamp outlet online

polo outlet

louis vuitton handbags outlet

coach outlet

ugg boots sale

longchamp pliage

ray ban sunglasses

cheap oakley sunglasses

beats by dre

cheap uggs

oakley sunglasses

louis vuitton handbags sale

true religion jeans

omega outlet

fitflops sale clearance

kobe shoes

nike free running

prada outlet

chaussure louboutin

true religion jeans

true religion outlet

bottega veneta outlet online

coach outlet online

nba jerseys

lebron james shoes

mizuno shoes

beats by dr dre

ralph lauren uk

converse shoes

cheap nfl jersey

ferragamo shoes sale

michael kors outlet online

nike outlet online

the north face jacket

the north face jacket

louis vuitton pas cher

canada goose jackets

michael kors outlet online

lebron shoes

louboutin pas cher

moncler jackets

air jordan 13

true religion jeans

nike mercurial

mulberry handbags

canada goose coats

By :20161031caihuali
09-24-2016 13:39:27

Toms Outlet Online

zapatilla adidas

New Balance Outlet

fitflop online kopen

timberland outlet

nike sb stefan janoski

Cheap Michael Kors

adidas outlet stores online

toms sale

Canada Goose Outlet

scarpe hogan outlet

reebok running shoes

vans shoe store

discount ray bans

abercrombie deutschland

ugg boots for women

cheap mbt shoes sale

sac givenchy

billige nike sko

new balance femme

ugg store

nfl store

Ugg boots Sale

nike sportschuhe

zapatillas running

official NHL jerseys

uggs for cheap

chaussure Nike femme

moncler outlet

scarpe running new balance

Timberland skor

womens nike air max

adidas site officiel

new yeezy shoes

huarache sneakers

newest lebron shoes

coach sac à main

moncler girls

retro jordans for cheap

adidas schoenen

nike sneakers

nike air max running shoes

Soccer Boots Outlet nike

pandora bracelet charms

Air Jordan Release Date

coach factory outlet online

tienda online abercrombie españa

fitflops sale uk

Jordan Schoenen

botas de futbol

outlet zapatos online

nike mercurial soccer cleats

asics sko

Jordan Sneakers For Sale

scarpe adidas online

adidas tienda online

louboutin heels

scarpe nike running

nike damenschuhe

ugg clearance

Nike Zapatos

Air Max 90

fendi pas cher

nike shoes

ray ban wayfarer eyeglasses

sac coach soldes

prada outlet

pandora jewelry store

nike joggesko

Ray Ban Outlet

nike chaussures

Korting sportschoenen

Nike Air Jordan 11

ugg outlet online

adidas outlet

chaussure basket homme

scarpe adidas donna

sandalias birkenstock

Chaussure Nike Pas Cher

new balance sito ufficiale

michael kors väska rea

sac a main michael kors

Billiga Nike Air Max

Moncler Outlet Online

cheap uggs for women

cheap uggs

moncler jacket sale

polo ralph lauren pas cher

cheap nike air max

Miu Miu bags online

toms shoes outlet

scarpe nike

adidas kläder

cheap air max outlet

Lebron 13

ropa abercrombie

air max pas cher femme

outlet prada online

moncler coats for women

Nike Store

ugg boots outlet online

nike jordan shoes

zapatos de futbol nike

Jordan Store

nike air

tru religion jeans

nike tn pas cher

abercrombie and fitch store

23 is back

christian louboutin outlet

ugg factory outlet

pandora beads

hyperdunk 2014

chaussures de foot pas cher

burberry schal

ray ban sale

Ray ban sale online

religion store

converse store

pandora charm bracelet sale

charms pandora pas cher

oakley sunglasses clearance

michael kors handbags on sale

burberry sac pas cher

goedkope nike air max

oakley outlet

portafoglio michael kors

Air Jordan News

new balance sportschuhe

adidas shoenen

Adidas schuhe

nike sportschuhe damen

nike schuhe günstig

adidas store

ugg boots classic

Toms Shoes For Women

nike air schuhe herren

zapatillas nike baratas

burberry sac pas cher

adidas schuhe neu

chaussures nike pas cher

Coach Bags On Sale

Nike Online Store

mulberry väskor rea

air force one pas cher

nike skor outlet

chaussure Nike homme

new pandora charms

balenciaga borse

nike free

chaussure adidas pas cher

scarpe jordan

bambas adidas baratas

longchamp kaufen

adidas sneakers

Uomo Hogan

new jordan releases

uggs outlet

Moncler Sale

michael kors bags outlet

cheap christian louboutin

By :chxy
07-08-2015 09:22:06
Very good write up about the health benefits of kale and vegetables. I like to put a load in a bowl, pour over olive oil, sprinkle some salt over and stick on a baking tray in the over for around 15 mins. You end up with gorgeous crispy kale chips :)
By :Jason



Spiritual & Healing Practices | Healthy Lifestyles | Community | Arts | Find Practitioners & Orgs | Forums
Our Store | Aldea Verde de Costa Rica | Submissions | Editors | Terms and Conditions | About Us / Contact Us


Disclaimer. Each category is under the supervision of dedicated editors who are passionate about their topic and believe that raising people's awareness is one way to make a difference in the world. You may or may not agree with all that is presented. Since respectful discourse is an excellent way to learn and grow, we welcome comments on articles and your participation on the Forums.

  © 2010-2017 Inspiring Change, LLC     REGISTER      LOGIN Web by MacDaddi | Developed by AWE