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How to make kale salad

Kale is among the most nutrient-dense of all commonly consumed vegetables. One cup provides 1,327 percent of the Daily Value (DV) for vitamin K, 192 percent of the DV for vitamin A and 88 percent for vitamin C. The Tuscan Kale Salad is one of the most popular dishes at True Food Kitchen, a line of restaurants based on Dr. Weil's nutrition insights. Here, on the restaurant's patio in Phoenix, Ariz., watch Dr. Weil and Chef Michael Stebner demonstrate how to make this traditional Tuscan salad that includes strips of Italian black kale, fresh lemon juice, extra virgin olive oil, crushed garlic, red pepper flakes, grated pecorino Toscano cheese and breadcrumbs. These bright, refreshing flavors combine to bring the sunny taste of Italy to your table.

Watch Dr. Weil make Tuscan Kale Salad and get the recipe here!

Foods for a Healthy Weight: Part 1

Getting to a healthy weight usually means a combination of exercise and healthful foods. Start with these filling, healthful options on your next grocery trip!

  1. If you are trying to lose weight, avoid the frozen, prepared, and often expensive "diet" meals and instead hit up the real, whole foods sections of the grocery store. These foods are not just filling and can help you manage your weight, but offer numerous health benefits as well.
  2. Kale. This dark green, leafy vegetable provides fiber, iron and calcium - and at about 35 calories per cup (raw and chopped), it is a low-calorie way to fill up. Choose organic when possible.
  3. Lentils. High in protein, lentils can help prevent spikes in insulin levels that can cause your body to store excess fat.
  4. Blueberries. A good source of antioxidants, blueberries have over 3.5 grams of fiber per cup, which can help to fill you up and keep your digestive system running smoothly.
  5. Wild Alaskan salmon. An excellent source of omega-3 fatty acids, salmon can help improve insulin sensitivity, which helps build muscle. The more muscle you have, the more calories your body burns. Sardines are another good omega-3 and protein-rich fish option.

Don’t miss tomorrow’s Daily Tip for four more waist-friendly foods! For more information on nutrition, join Dr. Weil on Healthy Aging!

How to Make Tuscan Kale Salad (Video)

Tuscan Kale Salad is one of the most popular dishes at True Food Kitchen in Phoenix. Here, on the restaurant's patio, chef Michael Stebner and Dr. Weil demonstrate how to make it. Michael also explains some of the unique features that have made True Food Kitchen one of the most popular restaurants in Phoenix.

Here's the recipe for Tuscan Kale Salad.