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March 13, 2020 • Healthy Eating & Nutrition

Why You Should Eat a Healthy Fat with Your Veggies

broccoli carrot

To fully leverage all of the glorious goodness in your vegetables – be sure to eat them along with some form of healthy fat. Fat improves their flavor and texture, but most importantly serves as a vehicle for transporting their fat soluble phytochemicals called carotenoids, from the digestive track into the bloodstream. Carotenoids are one of the most revered attributes in veggies. They provide cancer protection, cardiovascular protection and wrinkle prevention. For goodness sake – do not miss out on all of the carotenoids in your salads by using a fat-free dressing! The healthiest fats to pair with your veggies are extra virgin olive oil, canola oil, nuts, seeds and avocados.

Dr. Ann’s To-Die-For Collard Salad with Apples, Pecans, and Curry Vinaigrette

Serves 4I often serve this salad at my Plum Hill wellness retreats. It’s a delicious starter to any meal, especially when the greens come straight from the garden.


2 bunches (or about 8 cups) of fresh collards

1 small-medium purple onion, diced or julienned

1/2 cup high quality aged white cheddar cheese, shredded

1 medium, crispy pink lady apple, diced into small chunks

1/2 cup pecans, chopped


Curry Vinaigrette

1/4 cup extra virgin olive oil

1/4 cup apple cider vinegar

1 tsp curry powder

2 tsp Grey Poupon “Harvest Course Ground” mustard

1 tbsp jelly/ jam of choice, marmalade, or honey 




On a cutting board, stack the collard leaves one on top of the other and roll the pile into a “collard burrito” to make it easier to chop. Chop collards into pieces. Place collards in a salad bowl. For best texture, massage the greens with your hands for 1-2 minutes. Add remaining ingredients. Pour desired amount of dressing over salad. Mix everything together.

Curry Vinaigrette

Combine all ingredients in a jar and shake to combine. Alternatively, whisk together in a bowl. Store in an airtight container for up two weeks in the fridge.

Click the image below for details!

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