Kale with Pineapple and Cranberries

The tangy-sweet pineapple and tart-sweet cranberries balance the bitter-sweet kale in the most perfect way, not only in flavors and texture but also scientifically.

Studies have shown that a teeny weeny bit of citrus or Vitamin C helps our bodies better absorb the non-heme iron (vs heme iron present in meat, seafood) in leafy greens such as spinach and kale.  For example, you can squeeze some lemon over these greens or like what I have done today - toss some thinly shaved pineapple with kale.


And do you know that the hard core of pineapple which we often find hard to chew or bite (then discard), actually contains much of the nutrition present in the pineapple? Preparation tip: If you thinly sliced/shaved the pineapple with its flesh and core, the "fiber" in the core is being further "broken down" somehow, so you will not find it hard and fibrous to chew anymore, so much so that you can enjoy the core with the flesh.


Bean Sprouts, Cabbage, Mango Duck Salad

Atop the bed of gently steamed bean sprouts, broccoli and cabbage sits this healthily prepared steamed duck breast, topped with sweet mango, crisp cucumber and colorful bell peppers.

This warm Sliced Duck Breast Salad can be enjoyed as a side-dish; yet also satisfying as a one-dish salad entree.


It is personal preference to either cook the bean sprouts and Napa cabbage or keep them raw. Even when the bean sprouts and Napa cabbage are cooked, they are only gently steamed, so their inherent crisp and moist textures are not compromised. At the same time, the steamed vegetables bring a little warmth into the salad (that is how I prefer) when tossed with the sliced duck breast.


Easy Homemade Guacamole

Do you know? Avocado is not only a good source of healthy fats, it is also rich in carotenoids - ­lutein and zeaxanthin which help protect our eyes and skin from the sun harmful UV rays.

There are definitely more reasons to enjoy avocado as salad toppers in grain bowls (e.g. Shrimps Quinoa Bowl), veggie bowls (e.g. Asparagus Potato Salad), creamy avocado dressing, sandwich/wraps fillers and avocado dips.

And how can we forget everyone's all-time favorite guacamole.


The perfect guacamole should be creamy, with some soft chunks for a nuanced texture when enjoyed.