Grilled Kale Salad with Avocado Dressing

BEHOLD. A Kale salad that is seriously incredible. Just. Perfect! ⚡️

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I’m not sure if anyone else get here but I seem to hit the same point every summer – salad everyday.  I don’t even realize it until one day I reflect on all my frequent visits to the grocery store for MORE  vegetables.  I can barely keep up (but it’s not just me, my kids are good little veggie eaters too 🙂

When it comes to salads for dinner, I usually try to make them a little more hearty. Not so much heavy in the sense of starchy carbs, I’m more into the fats – healthy fats.

I do this for a few reasons…

  • We need healthy fat in our diet so that our metabolic processes function efficiently.
  •  It helps you to absorb other nutrients.
  •  It helps stabilize blood sugar levels.
  • Fat is satiating, so maybe, just maybe you won’t feel such a strong urge to go searching through your fridge and cupboards for treats a few hours after you’ve eaten.

So when I circle back to my summer time salad obsession (say the 10 times fast), one of the key ingredients is avocados. Aside from guacamole, I think the best use for an avocado might just be this salad ✅

Lets get into it – the fist part: Grilled KaleIMG_1502

Before this salad I had never grilled kale before, I don’t think I ever thought to do it, but it’s super easy, and KEY to the incredible flavour so you can’t take a short cut and not grill the kale!

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One thing abut grilling kale is that the big pile of kale will quickly shrink down, so use more kale then you think you will need. Kale grills quite fast so I recommend staying close by, turning the leaves when they begin to char. As they do, removed each leaf once it’s grilled. (I give more details in the recipe)

Aside from the avocado and kale, there are a few other key ingredients to this salad. There are toasted chickpeas and bread crumbs which add a nice crunchy texture.

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GRILLED KALE SALAD with AVOCADO DRESSING

Ingredients:

  • 2-3 large heads Green Kale
  • Olive oil (it lightly coat kale before grilling)
  • Salt & Pepper
  • 1 Corn (on the cob)
  • 1 c  Cherry Tomatoes
  • 1/2 Fresh Lemon (to grill)

Avocado Dressing

  • 1        Ripe Avocado
  • 1/3 c  Plain Greek Yogurt
  • 1        Garlic Clove, minced
  • 2 tsp  Dijon Mustard
  • 1/4     each Salt and Pepper
  • 4 tbsp Olive Oil
    • place all ingredients in a container and blend until smooth. Set in the fridge until ready to use.

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Bread Crumbs

  • 1 c  Bread, sliced into cubes
  • 1-2 tbsp Olive Oil
  • S&P for flavor, I also had some Flavor God, Lemon & Garlic spice so I sprinkled that on top as well.

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These little crumbs are simple, once you slice up the bread, toss in a little olive oil and season with the spice.

Preheat oven to 325 degrees and bake until the bread is golden and dried out. Mine took about 35 minutes, but this might vary from one oven to the next, so just keep an eye on them. Once they are cooled, place in a bag and crush into smaller pieces with a rolling pin (or whatever you have on hand).

Crispy Chickpeas

  • 1 c Chickpeas, drained and rinsed
  • 1 tbsp Olive Oil
  • S&P to taste

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Once the chickpeas are rinced, place on a paper towel to dry them completely, remove the loose skins. Coat them with a little olive oil, salt and pepper and then spread over a baking sheet and bake in the oven at 425 degrees. Bake 15 minutes and then shake them around, bake another 15 minutes. Remove from the oven and let cool.

The grill. 

  • With the grill at medium heat, first put your lemon on the grill face down for about 5 minute before putting the kale on the grill.
  • Spray or lightly brush all kale leaves with olive oil, then place all the leaves on the grill. Like I mentioned earlier, stay close by because the grilling doesn’t take long! Once the leaves become charred flip over and grill an additional minute, after that remove from the BBQ.

Tear all stems off the leaves and tear the charred kale leaves into small pieces. Put all kale into a bowl and then add some of the avocado dressing (use as much or as little as you would like), and toss well.

Top with the tomatoes, corn, chickpeas, and bread crumbs, then squeeze the grilled lemon over the entire salad.

And Behold – one incredible salad!

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You can enjoy this as a vegetarian dish, or since you will have the BBQ heated up you can grill some chicken, prawns….whatever you like!

Enjoy!

Carm

Workout you do can anywhere, anytime.

Hello out there! Hope everyone had a great weekend & Monday, my last few days were filled with the usual.. a couple workouts💦, busy with the kids🤸🏻‍♂️, enjoyed some sunshine ☀️ , sat at my computer 💻, and made my to-do list for the week 🤓

Ok, lets get into it – the workouts. How is that all going?? Are they going?! For a lot of people, working out can become a bit of a struggle over the peak summer months. I know this! I’ve trained more people then I can count who find shutterstock_651525292
summer a challenging time… there’s more vacationing, extra social events, kids off school, extra visits from family & friends, it’s patio season, ohhhh patio season🍹🍾🍻🍸💃🏽 (……actually, patio season is something I dream of but basically never get too….I wish…maybe one day) Anywaaays, the point is, there are So. Many. Distractions!🤯 With all that, it’s not that hard to get to a point where you feel like, mehhh….workout break until the end of summer. Read more

Tomato & Bacon Balsamic Salad

Hey there! Things have been busy – but so great.  I just got back from a few days away with my little guys and we had THE BEST time!

We hopped on the ferry, which, for my 4 & 6 year old was a big adventure on its own. We cruised on over to Victoria where we spent time with friends I used to work with at the College. Ahhh, I love reunions like that so much. Though times have changed since there are now 7 kids under the age of 7, so this adds a new kind of crazy. Needless to say there was no time for any deep/focused/heart-to-heart conversations, but it was still so great. Read more

Smith Machine Leg Day

Well hi, time is a flying!  It’s summer, so we are all doing things, there’s events, vacations, extra visiting with friends and family, BBQ’s, patios, there is just so much happening!shutterstock_86340589 Summer feels like the season that’s a little less structured – that can feel great.
But, if you’re not at least a little careful, it can be pretty easy for those healthy habit to fall to the wayside. It’s that slippery slope we all take a ride on sometimes!

Before you know it, all that hard work you put into getting fit for summer is lost. It’s not easy losing weight, gaining muscle, making time for your workouts and eating the right foods. The last thing you want is to lose what they worked so hard for.  Here’s the thing, you don’t have to give up having fun times, you can eat delicious food and have a few drinks, you just need to find that balance.

So far this summer I’ve been out of town for a week with the kids so I didn’t workout at all – he break felt good and my body loved it!  I did a lot of walking and chasing the boys around outside, but that was it.  Since I was less active, I was also less hungry so I tasked myself with being conscious of what, and how much I ate.  I’m not sure about you, but if I don’t have much going on I often find myself opening up the fridge door, and looking through the cupboards searching for something to snack on (and half the time I’m not even hungry – bad bad!)

Since we’ve been home, I’ve been getting to the gym fairly regularly, but like I said it’s summer, so I’ve been getting there when I can fit it into my day.  I love the gym but I do find that when the weather is good, it doesn’t feel right spending a lot of time indoors working out, so, I go with a plan, get the workout done and then I’m outta there!

Here is a simple workout for your legs & glutes. Wake those legs up and then get on with your day!

Warm-up Cardio: 10 minutes your choice, get the blood flowing, warm up the muscles and lubricate the joints!

3-4 sets each exercise.        Perform as Supersets, then rest 1-2 mins.    

  • 15 x Smith Machine Sumo Squats
    • Wide stance with your toes pointed out apx. 45 degrees.
    • Squat down keeping your back flat, abs tight, your knees behind your toes, and body weight in your heels.
    • Once your thighs are parallel to the floor stand back up
  • 20 x Sumo Air Squat/Pulse 
    • Same stance as above. Squat down, pause, pulse 2x, come out of squat, repeat 20x
    • Keep your body weight in your heels, squat deep bringing you thighs parallel to the floor.

* Perform exercises back to back without rest. Once you finish the Sumo Air Squats rest 1-2 minutes. Repeat for 3-4 sets and then,

  • 5 right leg, 5 left leg x 3 Single Leg Reverse Lunge
    • Perform 5 reverse lunges then switch legs, alternate back and forth 3 times.
    • Keep your body weight in your front leg heel, once your front thigh is parallel to the floor stand back up driving your opposite back leg up.
  • 20 x Split Squats
    • Fast! Keep you shoulders back and abs tight.

* Perform exercises back to back without rest. Once you finish the Split Squats rest 1-2 minutes. Repeat for 3-4 sets and then,

  • 15 x Stiff Leg Deadlifts
    • Slight bend in your legs, flex forward at your hips. Move slow, keep your shoulders back, and your back flat.
    • As you flex forward, stop the movement when you feel a slight bend in your hamstrings then stand back up driving your hips forward.
  • 20 x Knee Taps
    • Start in a plank position, shift your hips up toward the ceiling then touch your knee with your opposite hand then return to plank. Alternate taps for 20 reps.
    • Keep your abs tight throughout the set.

* Perform exercises back to back without rest. Once you finish the Knee Taps rest 1-2 minutes. Repeat for 3-4 sets and then, that’s it!