Powerhouse Salad

One-third of all cancer deaths may be diet related, says the National Cancer Institute. Meal time should not be what we feel like eating or what is available at the drive-through. We should be basing our meals on what our bodies need, not empty calories and harmful fats.

For example, kale is definitely a superstar vegetable, even though most people think all it does is decorate the plate. Kale has indoles, nitrogen compounds that may help stop the conversion of certain lesions to cancerous cells. In addition, isothiocyanates, phytochemicals found in kale, are said to suppress tumor growth and block cancer-causing substances from reaching their targets.

Nuts contain the antioxidants quercetin and campferol, which may suppress the growth of cancers. Pomegranates are bursting with powerful antioxidants called polyphenols, which help fight cancer.

Improve your diet to improve your life.

Powerhouse Salad

2 cups fresh kale

2 cups fresh spinach

1/4 cup fresh pomegranate seeds

1/4 cup walnut pieces

1/8 cup thinly sliced red onion

1 clove garlic, thinly sliced

Pepper to taste.

Dressing

1 tablespoon lemon juice

2 tablespoons balsamic vinegar

Wash and rinse kale and spinach. Chop  the walnuts. Thinly slice the onions and garlic. Combine all the ingredients in a salad bowl, drizzle with dressing, and toss lightly. Makes five servings.

Each one-cup serving: calories, 30; fat, 1 gram; carbs, 4 grams; protein, 1 gram

—Taylor Matheny

Editor’s note: Taylor Matheny is a Los Angeles–based fitness trainer and chef. She studied sports nutrition while learning culinary techniques and is certified in personal training and sports nutrition. Finding herself in the bodybuilding industry—she’s also an NPC bikini competitor—she honed her cooking skills on contest diets. Currently, she works as a personal chef in Los Angeles and is a spokesmodel for Myogenix.