When Your Body Is Asking for Something Fresh

There are times when your body feels heavy, tired or just not quite like itself.

Maybe your digestion has been unpredictable. Your energy drops in the afternoon. You feel hungry again shortly after eating. Or maybe you know you need more vegetables, but you are tired of plain salads that do not feel satisfying.

This Mandarin, Kale and Crunch Salad is an easy way to add more color, texture and nourishment to your plate without making lunch complicated.

Kale, cabbage, mixed greens and sprouts provide fiber, which can support regular digestion and help you feel full longer. If you are not used to eating much fiber, start slowly. Adding too much at once may cause more bloating or discomfort, especially if your digestion is already sensitive. Drinking enough water can also help.

Mandarin oranges add natural sweetness and vitamin C. Vitamin C supports the immune system, helps the body produce collagen and helps with the absorption of iron from plant foods.

The combination of leafy greens, red cabbage and citrus also gives your body a variety of vitamins, minerals and plant nutrients. No single meal fixes everything, but meals like this can help you build healthier habits one plate at a time.

This salad may be a good choice when you want to:

• Add more vegetables without eating another boring salad

• Support regular digestion

• Make lunch more filling

• Help prevent the afternoon energy drop that can happen after skipping meals

• Include more foods that support your body during times of inflammation

• Eat something fresh when your appetite feels low

• Add more color and variety to your meals

You do not need to eat perfectly. You simply need meals that help you feel nourished, satisfied and cared for.

Michelle Marley, INHC, FNHC, NBC-HWC

Mandarin, Kale and Crunch Salad

Bright, fresh and full of texture, this salad combines leafy greens, crunchy cabbage and sweet mandarin oranges with a simple citrus dressing.

Ingredients

For the Salad

• 4 cups chopped kale, tough stems removed

• 2 cups mixed greens or spring mix

• 1½ cups shredded red cabbage

• 3 mandarin oranges, peeled and separated into segments

• 4 green onions, thinly sliced

• 1 cup microgreens or sprouts

• ½ cup sliced cucumber, optional

• ¼ cup pumpkin seeds, sliced almonds or sunflower seeds, optional

For the Citrus Dressing

• 3 tablespoons extra virgin olive oil

• 2 tablespoons fresh orange or mandarin juice

• 1 tablespoon fresh lemon juice

• 1 teaspoon Dijon mustard

• 1 teaspoon honey or maple syrup

• ½ teaspoon grated fresh ginger

• Pinch of sea salt

• Black pepper to taste

Instructions

1. Place the chopped kale in a large bowl. Add a small spoonful of dressing and gently massage the kale with clean hands for about one minute. This helps soften the leaves and makes them easier to chew.

2. Add the mixed greens, red cabbage, green onions, cucumber and microgreens.

3. Whisk the dressing ingredients together in a small bowl or jar.

4. Pour the desired amount of dressing over the salad and toss gently.

5. Add the mandarin segments and seeds or almonds just before serving.

Make It a Complete Meal

Add grilled chicken, salmon, shrimp, tofu, chickpeas or hard-boiled eggs.

Adding protein and a source of healthy fat can make the salad more satisfying and help you stay full longer.