Posts Tagged ‘kale’

Salvere Blog: Kale, Really?

October 28, 2017

by Salvere Health And Fitness

Okay, kale, the super food. Do you really pack that much nutrition into a serving? Or is this another one of those nutrition fads?

First thing, if you feel like the thought of eating kale makes you gag, you can stop reading here – It’s apparently not super for you. But, seriously, kale comes in high on the nutrient content scale. However, if you don’t like it and tried it in several different forms (egg casserole, soup, smoothies, sautéed, salad, etc.), it’s okay.

In case you wondered, this breakdown details Kale’s potential:


The same goes for any other food claiming to be miraculous. Remember Acai berries, Goji berries and chia seeds – we frequently make this statement about certain foods.

If you don’t like them and they completely turn you off, look at what they contain and find other alternatives. Sure they might not contain the same nutrients but can be close. And, if you don’t eat a food at all, it really doesn’t matter the nutritional value – because you get zero nutrients of what you don’t eat!

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email or call 410.707.0055

We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

In health,
Your “Live Healthy” Team
Salvere Health and Fitness

Salvere Recipe: Easy Breakfast Casserole

August 7, 2015

Breakfast, that magical, often missed, meal of the day! Don’t have time, forgot, don’t like to cook, don’t know what to eat, not hungry — The numerous reasons we skip eating during this time of day. This weeks recipe helps with a few of these. Before we get into the recipe, lets chat a few general details about breakfast.

First, breakfast does not mean eat as soon as you open your eyes in the morning. If you need to take a little time to wake up and get ready, that’s okay! Think about when you last ate the night before and make sure you don’t go too long based on that.  For example, if you ate dinner at 6pm then did not eat anything else and you eat breakfast at 9 am realize that you went 15 hours without eating. The main thing is to be sure you fuel your body appropriately and timely. Often what we eat (or don’t eat) in the morning impacts us later in the day.  You know, that afternoon “I can eat everything and anything in sight” feeling? Look at your breakfast choices that day.

Second, breakfast can be more then eggs, donuts, pancakes and bacon. If you don’t like breakfast food, eat whatever you do like! When you look at what other countries eat in the morning, it varies!  Branch out, step out of the norm and make something you enjoy. And, contrary to some reports, eggs are not bad for you!  and you can eat the whole egg as the yolk contains some very beneficial nutrients. Now, on to the recipe!

Breakfast Egg Casserole

breakfast egg casserole

Preheat oven to 375.

4 servings of your favorite sausage (I use Italian, apple and andouille)

Cook in frying pan over medium heat.

Once browned, add:

1 diced onion

Cook the onion and add:

1 bag of frozen chopped spinach, defrosted slightly and drained (squeeze it!)

1 can of diced tomatoes (with green chili if you like a little bit of spice)

Pour veggie/sausage mixture into a greased glass 9×11 glass dish.

Crack 10 eggs in a bowl. Add salt, pepper, crushed red pepper, onion powder, garlic powder (all optional based on your taste). Mix with blender to add air to the eggs. Pour eggs over the veggie mixture in the glass dish. Sprinkle with your favorite cheese on top (I use goat!).  Cook for 25-30 minutes until lightly brown on the sides and top. Cut into 6 servings and you now have breakfast for the week!

Variations: Use Kale instead of spinach, use mushrooms and asparagus — use ham instead of sausage.  Make up your own and let us know if you find a favorite combination!

by Lisa Martin , owner and trainer at Salvere Health and Fitness. If you’d like to contact Lisa, email her at or call her at (410) 707-0055.