Citrus Kale Salad
The Mindful Kitchen with Heidi Barr
It’s no secret that the state of the world could, at this moment, be described as chaotic, violent, oppressive, stressful, anxiety inducing, spiraling out of control… myriad descriptors could be used to describe the dire state of so many aspects of life on earth right now. Wildfire rages in Canada as I’m typing this, and a thick blanket of smoke hovers over the ground where I live 300 miles south in the midwestern United States. The air outside isn’t healthy to breathe, and won’t be for another day if the weather forecast proves accurate. Genocide continues in Gaza, everyday citizens and children killed regularly, simply because they are there, trying to survive in the only home they’ve ever known. Addiction remains high across myriad populations– alcohol, cocaine, fentanyl, and so many other substances disrupting lives and shattering families. As a wellness professional who works for an addiction recovery organization, I see people every day, from all walks of life, who lament how addiction has ruined relationships and broken trust; people who are trying to figure out how to manage co-occurring mental health and substance abuse diagnoses; people who want, so much, to find a way to live differently. Politicians scheme, the wealthy get wealthier, and layoffs happen with the sort of regularity that keeps “what if I’m next” squarely on the radar for everyone from school teachers to government employees to folks who work for nonprofits. In a nutshell, not much feels stable and safe for a lot of folks. The world feels like a lot. Too much, sometimes.
Knowing what we know about the state of the world (and for many of us, simply reflecting on what’s happened in our own personal sphere over the past several months) can make it tough to tap into feelings like celebration, joy, peace, and contentment. Depression, anxiety, anger, and a general sense of unease are common. There’s a lot wrong. And it’s fair (and necessary) to grieve that, and rage, and work on changing what needs changing. It’s fair, too (and necessary) to look for the good that is still present, even alongside the mess, that which we don’t want, the heartache, and the exhaustion that comes from doing the work of living in a world on fire.
Living an embodied life, being fully present for what is, remains important. To truly do so, we need to take care of ourselves, both mentally and physically. Moving regularly in ways that work for our unique bodies (walking or wheeling, swimming, and gentle stretching are great places to start), eating locally sourced, plant-based, simple foods (hello fruits/veg, lean proteins, and healthy fats, with limits on amounts of processed/fast foods), and finding ways to effectively manage stress and anxiety (mindful movement, meditation, getting outside, therapy, resting, reaching out for help, building life-giving community…) can help.
And while we look for the good that’s still present despite everything, and continue asking for support and extending help when it’s ours to extend, we can fortify ourselves with foods that bolster our capacity to thrive, navigate anxiety, and build resilience.
So, what foods help with that?
Foods rich in omega 3 fatty acids, such as fish (salmon, herring), seeds (flax, chia), and nuts as well as olive oil and nut butter can help ease anxiety symptoms by reducing inflammation in the body. Beans, fruits, veggies, green tea, and spices like turmeric and ginger include antioxidants which can also reduce inflammation. Foods that include probiotics such as sauerkraut, yogurt, kefir, and pickles help with the release of serotonin, which has a calming effect. And foods that are high in vitamin C, like citrus fruits, and veggies like bell peppers, brassicas, and leafy greens, help reduce levels of stress hormones in the body.
Here is a summery recipe that incorporates a few of those mood-boosting foods as we all continue building resilience while making a point to call out the good.
Citrus Kale Salad
Serves 2-3, depending on how much you like kale.
Salad Ingredients
One large bunch curly or lacinato kale, chopped
2 blood oranges (or any orange of your choice) peeled, sectioned and diced
¼ cup crumbled goat cheese
¼ cup walnuts or pecans (toasted if desired)
Optional Add-ins
Smoked salmon
Chopped basil
Fresh berries
Pumpkin seeds (toasted)
Dressing Ingredients
¼ cup olive oil
Juice of one small orange (~2 TB)
3 TB balsamic vinegar
3TB plain yogurt (optional)
Salt and pepper to taste
Chop the kale, and place it in a large salad bowl with a dash of olive oil and a sprinkle of sea salt. Massage the leaves with the oil and salt for a few minutes, really working in the oil. As you massage the kale, maybe you’ll also take a moment to roll your shoulders back and down a few times while inhaling and exhaling with intention, releasing the tension that often gets stuck in the upper body and jaw.
Chop and toast the walnuts. Add them to the bowl of kale, along with the goat cheese, oranges, and anything else that sounds refreshing. Toss gently. Keep breathing.
Take a moment to notice 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. (Then taste it, mindfully!) Engaging with your senses helps ground you to the present, especially in times of heightened anxiety.
Put all dressing ingredients in a jar with a lid and shake to combine. Maybe you’ll put on a song you like or hum a tune yourself. Move your body how it wants to move as the dressing ingredients bind themselves together.
Drizzle the dressing over the assembled salad. Mindfully enjoy with a healthy dose of gratitude for what’s already good. Remember there may be hope for the world yet.
