Celebrate National Nutrition Month with a Crunchy Kale and Chicken Salad

March is National Nutrition Month, a time to encourage individuals and families to make informed food choices while developing healthy eating and physical activity habits.

As part of the Paso del Norte Health Foundation’s Disease Prevention and Management priority area, Mustard Seed Café, a local 501(c)(3) nonprofit, offers healthy eating classes to the community. With support from the Foundation, these classes incorporate fresh produce grown in their community garden.

To celebrate National Nutrition Month, Leigh Vipond, Amigos Garden and Healthy Eating Coordinator at Mustard Seed Café, shared a Crunchy Kale and Chicken Salad recipe – listed below – along with tips for healthy portion control.

Crunchy Kale & Chicken Salad (serves 4–6)

Salad Ingredients: • Boneless, skinless chicken (about 1 lb. raw or 2 cups cooked and diced)

• Stemmed and chopped kale and thinly sliced cabbage (aim for a 2:1 ratio of kale to cabbage, about 6–10 cups total)

*Tip: If the kale is rough, massage it with a small amount of olive oil to improve texture. Removing stems also helps reduce bitterness.

• Green apples, thinly sliced and cut into 1-inch pieces (1–2 apples, to taste)

• Lightly toasted sliced almonds (⅓ to ½ cup)

Honey Dijon Dressing (yields about ½ cup): • 6 tbsp olive oil

• 3 tbsp apple cider vinegar

• 1½ tbsp Dijon mustard

• 1–1½ tbsp honey (adjust to taste)

• ¼ tsp kosher salt

• ⅛ tsp black pepper

Instructions: 1. Toss raw chicken with olive oil, salt, pepper, smoked paprika, garlic powder, and onion powder. Cook using your preferred method (e.g., bake at 425°F for 20–25 minutes).

1. While the chicken cooks, toast the almond slices in a dry skillet.

2. Prepare the greens and apples.

3. Once the chicken reaches an internal temperature of 165°F, remove from the oven, let it rest for 10 minutes, then dice or chop.

4. While the chicken rests, prepare the dressing.

5. Toss the greens, apples, and chicken with half of the dressing, adding more as needed. Avoid overdressing. Top with almonds and serve.

*Optional: Add blueberries or other fruit for extra flavor. For a vegetarian option, substitute the chicken with approximately ½ cup of cooked quinoa per serving for a protein-rich alternative.

Portion Sizes • Fill half of your plate with your leafy green salad

• Fill one quarter of your plate with protein, which can be either chicken or quinoa

• Fill the second quarter of the plate with fruit or a healthy carb of your choice

The Paso del Norte Health Foundation’s efforts to advance regional health could not happen without the work of grantees like Mustard Seed Café, which also offers nutritious lunches to the community.

The Mustard Seed Café hosts Healthy Eating cooking classes on the last Monday of each month at 10:30 a.m. at their location: 201 E. Sunset Rd., El Paso, TX 79922.

For more information about Mustard Seed Café, visit them at mustardseedcafe.org.