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organicrecipe


Kale Salad Original Recipe from


Samantha Hua


THE SCOOP ON A COOP GETTING STARTED


BE SURE IT’S LEGAL. For a database of laws in 700 U.S. cities, log on to BackyardChickens.com/laws. Otherwise, check with the local zoning department.


BUILD A BROODER. Baby chicks must be kept in a draft-free place for 60 days. Create an indoor pen, using a galvanized steel tub, a large dog crate or a cardboard box. Cover the bottom with pine shavings or torn paper towels (do not use newspaper, as the ink can harm chicks). Hang a heat lamp out of reach and keep it set at between 90 and 100° F, decreasing it by five degrees weekly. Make sure the brooder is large enough that chicks can move away from the heat if they wish.


BUY HEALTHY CHICKS. Baby chicks can be bought from farm and ranch stores, or ordered on- line and shipped from commercial hatcheries like CackleHatchery.com.


START SMALL AND SKIP THE ROOSTER. Start with 5 to 10 chicks (never buy just one, because they are very social). Choose a hardy breed known to lay regularly, such as Rhode Island reds or Barred Rock hens. Araucanas lay blue-green eggs and silver laced Wyandottes are among the prettiest chickens. Hens do not need a rooster in order to lay eggs.


BUILD AN OUTDOOR COOP. Some people use a re- cycled storage shed; others build their own, using plans available online. Be sure to have two square feet of coop for each chicken, plus an enclosed outdoor run with four square feet per chicken. Note: In high wildlife areas, a lid on the run is essential.


ENJOY THE EGGS. Chickens start laying after about six months. One hen will produce from 250 to 330 eggs a year, depending on the breed, before slowing down at about 3 years old and ultimately ceasing to lay.


Kale Salad


Ingredients 1 bunch kale (remove stems and slice leaves thinly) 1 small red cabbage, shredded 2 navel oranges or Clementines, peeled and segmented 1 large red bell pepper, cored, seeded and thinly sliced ¼ cup Dijon mustard ¼ cup orange juice (or juice from one orange) ¼ cup balsamic vinegar ½ tsp ground black pepper ¹/³ cup sunflower seeds or other nuts (optional)


Preparation 1. In a large bowl, combine kale, cabbage, orange segments, bell pepper and sunflower seeds.


2. In a small bowl, whisk together mustard, orange juice, vinegar and pepper. Pour over the kale mixture and toss to coat.


Serve immediately or refrigerate for up to two days.


Samantha Hua, a certified holistic health coach who helps people achieve health and find balance and happiness, has been involved in fitness and healthy eating since 1992. She holds a bachelor’s degree in biology and has studied under David Wolfe, Marion Nestle, Barry Sears and Deepak Chopra, among others. Hua works with individual and group clients in San Diego and also offers phone consultations to the rest of the U.S. and her international clients. For more information, call 619-876-2655 or visit HappyFoodHealth.com.


natural awakenings March 2011 25


I can’t emphasize enough that it is easier to be healthy than you think. You do not have to eat a “per- fect” diet right away—start with baby steps. Begin by implementing veg- etables in everything you can imag- ine. As your daily diet changes, your body changes and your happiness improves. This flavorful salad is one


of my favorites, and a perfect example: It’s simple to make, a feast for the eyes, and full of phytonutrients that boost the immune system and fight inflammation.


— Samantha Hua, certified holistic health coach, Happy Food Health


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