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NOURISH FROM THE INSIDE OUT Roasted Sweet Potato & Massaged Kale Salad
You’ll need:
1 large bunch kale 400g sweet potato 2 tsp. coconut oil Salt and pepper 1/4 tsp. cinnamon
1/2 tsp. paprika 2 tbsp. goji berries 1/2 bunch basil 1/4 cup walnuts 1/4 cup macadamias
Serves 2 prep time 1.5 hours cook time 30 mins
Dressing
2 tbsp. extra virgin olive oil 2 tsp. white wine vinegar 1 tsp. honey Salt and pepper
At least 1.5 hrs before serving, remove the kale leaves by running your hands down the stems. Layer the kale leaves, roll them up like a yoga mat and finely slice. Prepare the dressing by mixing all of the ingredients together. Pour the dressing over the finely sliced kale. Using your hands, mix the dressing through the kale, and massage until it tenderizes (the kale will shrink in size and look as though it is completely wet). Store in the fridge until ready. Preheat the oven to 350°F. Chop the sweet potato into roughly 1-inch cubes and add them to a lined baking tray. Drizzle over
the coconut oil, salt and pepper, cinnamon and paprika until the sweet potato is evenly coated. Place into the oven and cook for 15-20mins or until sweet potato is soft and golden. Set aside to cool, and turn the oven down to 300°F to roast the nuts in a baking tray for 10 mins. Roughly chop the basil leaves. When ready to serve, add the roasted sweet potato, goji berries, nuts and basil to the massaged kale and mix well. This salad is perfect for any protein meal – grilled chicken, steak and steamed fish.
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We love meditation. To us it’s the magic glue that holds everything together. It’s what gives us clarity, peace and perspective. You don’t have to be a seasoned meditator to begin; if you can breathe, you can meditate. Strengthen your believe muscle and take 5-10 minutes out of your day to tune into you. Try this simple method of meditation to boost energy, unlock your creativity and let go of any built up tension. Do it for as long as you feel comfortable. Start by sitting comfortably with your spine straightened. Relax your shoulders and let any stress or worry wash away. Take a deep breath in through your nose, holding the breath at the top, and slowly exhale through your nose. Breathe deep down into your belly and continue with this breathing rhythm. Rest your hands on your knees, with your thumb and index fingers touching. Now, set your intention for the meditation (e.g. clarity, peacefulness, focus). Inhale through your nose and exhale through your nose. If a negative thought pops up, let it go. Observe your breath and the sensations going on in your body.
Continue a rhythm with your breathing. Breathe out any last bit of tension as you let your whole body relax and soften. Bring your hands up over your head and back into prayer position in front of your heart. Reconnect with the intention that you set at the start of your meditation. The blissful benefits of meditation increase more with practice, so make time to meditate every day and relax deeper into the calm feeling with each breath.
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