Sunny Side Up: Heart-Healthy - Hawaii News Now - KGMB and KHNL

Sunny Side Up: Heart-Healthy

(HawaiiNewsNow) - This morning on Sunny Side Up it's all about being heart-healthy because February is heart month. We're back at Whole Foods with health consultant Deb Christensen, who will introduce us to some heart-healthy substitutions.

Kale in particular is a nutritional superstar--considered to be even better nutritionally than spinach. Full of phytochemicals, antioxidants, calcium, iron, vitamins A, C, and K and if that wasn't enough, kale even has some protein and fiber. Basically we all should be eating kale and greens by the truckload. This salad is simple but good and perfect for a light and heart-healthy lunch.

Kale Salad

Adapted from Whole Foods Market

(Serves 6)

Note: The key to this salad is finely chopping the kale leaves.


2 bunches kale leaves, stems and tough ribs removed, leaves very finely chopped

1/4 cup extra virgin olive oil

1/4 cup freshly squeezed lemon juice

1 to 2 teaspoons chili powder

1/2 teaspoon sea salt

1 Tbsp toasted sesame seeds to garnish


In a large bowl, whisk together oil, lemon juice, chili powder and salt. Add kale, toss to combine and serve.

Variations: You can dress this simple salad up with dried fruit and nuts. Try dried cranberries and toasted pine nuts, crushed walnuts or almond slivers.

Nutrition per serving:

(about 4oz/110g-wt.)

130 calories (90 from fat)

10g total fat

1.5g saturated fat

0mg cholesterol

240mg sodium

10g total carbohydrate (2g dietary fiber, 0g sugar)

3g protein

Join Deb Christensen at Whole Foods, Kahala Mall, at these upcoming Whole Foods Healthy Store Tours & Cooking Demos:

"Great Grains"
Wednesday, March 10 at 4:30 p.m.

"Super Foods"
Wednesday, March 24 at 4:30 p.m.

For more information, please call 738-0820


Whole Foods

Kahala Mall
4211 Waialae Ave.
Honolulu, HI 96816
Phone: 738-0820

70 Kaahumanu Avenue, #B
Kahului. HI 96732

Deb Christensen

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