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Best Body Recipe: Pastured Princess’s Kale & Beet Salad

Posted by tdifranc on September 13, 2013

Mom was right all along! It really truly is critical that we get our greens. Not from a freeze-dried/ultra processed green powder or pill either. We all remember and can still hear mom or grandma telling us that greens are good for us as they forced us to eat them. Some of us might even actually recognize they are good for us. Mom probably left out a few things in the message though:

  1. Why exactly they are so good for us that it is absolutely worth choking them down regularly.
  2. Why we should be eating them loaded with GOOD FATS like olive oil & bacon!

Our bodies are under constant attack from pro-inflammatory agents like canola/vegetable/soy oil (in just about everything). There are many other major contributors to fueling inflammation in our environment/food beyond those toxic oils. Whether you choose to listen to your body or not it is probably in a state of general inflammation. Read more on this in Dr. Cate Shanahan’s books Deep Nutrition, Why Your Genes Need Traditional Food or Food Rules, A Doctor’s Healthy Guide to Healthy Eating. 

Greens to the rescue! What mom didn’t tell us is that the “antioxidants” that we all hear lots about and seek out are GREAT at fighting inflammation. I don’t want to turn this post into a biochemistry lesson so lets leave it at this: Our bodies function best when general inflammation is minimized…green leafy veggies are great at minimizing inflammation…EAT THEM (with fat – fat unleashes these inflammation fighting beasts).

Enough already! Here’s the recipe for an addictive kale & beet salad that my girlfriend Jennie makes for us all of the time. Happy inflammation hunting:

Kale Salad


2 small bunches of kale

2-3 beets

1 ½ cups cherry or grape tomatoes

12 oz feta cheese crumbles

Olive oil


Salt and pepper to taste


Place beets in a large saucepan and fully cover with water. Add 1-2 Tbsp lemon juice to limit the beets from bleeding. Bring water to a boil and reduce to simmer for 1 hour or until beets are tender. Rinse under cold water to peel. Let cool and chop.

While beets are boiling, remove ribs from kale. Thoroughly rinse and cut into thin ribbons. Pat dry.

Add kale to a large bowl. Drizzle with 2 Tbsp olive oil, 1-2 Tbsp lemon juice and salt and pepper to taste. Let stand for 30-45 minutes before adding remaining ingredients.

Rinse tomatoes and cut in half lengthwise.

Combine feta cheese, tomatoes and beets to the kale and gently toss. Serve immediately or refrigerate for later.

*Top with crumbled, nitrate free humanely raised pork bacon for an added crunch or add color by using a variety of tomatoes, golden or red beets.

Source: Jennie Roake

Prep Time:  20mins                                                                                                    

Cook time: 1hr (beets)

Total time: 1 hour 20mins                                                                                            

Servings: 4-6

Nutrition per serving (Roughly estimated- without bacon)

240 Calories

14.5 Fat

22 Carbohydrates

12 Protein


5 Responses to “Best Body Recipe: Pastured Princess’s Kale & Beet Salad”

  1. Kim Bui said

    Hi Tim I am contacting you because I would like to know if you were looking for an intern. I just Graduated with a degree in Kinesiolgy Exercise Science and are particularly interested in what your methods are as far as food and exercise. I am also a level one CrossFit Trainer. I just read an article about your work with the Lakers and I wanted to see if you needed any additional help. I would like to learn some insight into your training and nutrition philosophies. Please contact me at Thank you

    • tdifranc said

      Thanks for touching base! Unfortunately we do not offer internships…
      Follow me on Twitter/Instagram @tdathletesedge to learn insight into my training/nutrition philosophies.


  2. sootycat said

    Hi Tim, just read the interview that the Valley Snooze did with you recently. I’d known about your position with the Lakers and Scott’s with the Yankees ( I am a big Yankee fan and love Derek–lol). I’m very happy for you both and the success you’ve achieved. Hope that some of what we studied in A & P was of some help to you. Happy New Year, Mrs. Pond

    • tdifranc said

      Hi Cathy! Great to hear from you…thank you so much for your support! A&P with you started a fire that hasn’t stopped burning! Thank you


      • sootycat said

        You are a sweetie, Tim–glad it kept you going–A&P was my favorite of all the courses I studied and at various times was my favorite to teach. I always hoped that some of my students would continue in the biology fields and love to hear when someone does. BTW, I’m a Kathy with a “K” !

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