Get started eating seasonally with a kale salad

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KANSAS CITY, Mo. -- Shelly Murray with Your Wellness Connection is a holistic nutritionist and is full of ideas of how people can benefit from seasonal eating.


Benefits of consuming seasonal foods:

  • Peak nutrition
  • More flavorful
  • Most affordable
  • Support local farmers


Guide for eating seasonal:

Spring: Focus on cleansing foods such as leafy green vegetables kale, swiss chard, collard greens and watercress

Summer: Focus on cooling foods such as berries, apples, peaches, plums, summer squash, broccoli and cauliflower

Fall: Focus on foods that have warming properties carrots, sweet potatoes, onions, garlic and ginger

Winter: Warming foods with higher fat like fish, chicken, beef and lamb


Kale Salad

Prep Time: 10 minutes Cook Time:


5 C Kale, stem removed, chopped

1 plum tomato, chopped

1/3 C red pepper, chopped

1/4 C black olives

3 radishes, thinly sliced and halved

2 green onions, sliced

2 TBL raw sunflower seeds

1/4 C Asian dressing



3 TBL lemon juice, fresh

3 TBL water

2 TBL coconut essence liquid aminos

2 tsp extra virgin olive oil

1/2 tsp onion powder

1 garlic clove, minced


  1. In a large bowl combine kale, tomato, red pepper, olives, radishes, green onion, and sunflower seeds
  2. Toss to mix
  3. Pour dressing on and mix again
  4. Serve


  1. Put all ingredients in a shaker top bottle
  2. Shake well​


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