WaketheWolves KaleAllDayErrDay Edition01

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com Transaction: 0019710814

CO -WRIT T E N AND CRE AT E D B Y
Graham Jeong + Stephanie Wong
ILLUSTRATIONS Graham Jeong

PHOTOGRAPHY Stephanie Wong
DESIGN Graham + Steph
VIDEOGRAPHY Graham + Steph
A WO RK PU B LIS H E D B Y
Copyright 2015 Wake the Wolves, Inc.

All rights reserved WORLDWIDE.
Prepared exclusively for vejasjuokias@gmail.com Transaction: 0019710814

Wake the Wolves, Inc.
No part of this document/eBook/book may be reproduced or transmitted in any form or by any means,
electronic or mechanical, including photocopying, sharing, recording or by any information storage and retrieval
system, without written permission from the authors and publisher.
The content in this book is for informational purposes only. It is not intended to diagnose, treat, cure or prevent
any medical condition or replace the advice and guidance of your healthcare professional. If you suspect that you
have a medical condition, we strongly suggest that you seek medical attention immediately.While we try to keep
the information up-to-date and correct, there are no representations or warranties, express or implied, about the
completeness, accuracy, reliability, suitability or availability with respect to the information or related graphics
contained in this book for any purpose. Any use of this information is at your own risk. The methods described
within this book are the authors personal thoughts. They are not intended to be a definitive set of instructions.
You may discover there are other methods and materials to accomplish the same end result.
Prepared exclusively for vejasjuokias@gmail.com Transaction: 0019710814

CONTENTS
o
Upon initial launch, it may take
your iPad a few brief moments to
load the page when tapping on
buttons.
1
opening remarks
o o o 2
story
3
how-tos
4
recipes
oooo 5
thank you o oooo 6
our shop
o ooo
story how-tos recipes
iii
ooooooooo
BOOK SERIES VOL. I
iii
oooooooooooo
WAKETHEWOLVES.COM oo
1
opening
remarks
o ooo
4
ooooooooo
BOOK SERIES VOL. I oooooooooooo
WAKETHEWOLVES.COM
oo
DEDICATION
This book is dedicated to the hard

working mothers and fathers before us
the ones that sacrificed more than we
could imagine...to put food on the
table, to buy us shoes (even though it
was their last dollar before the end of
the month), and to give us the gift of
creative problem solving (when
everything seemed impossible).
You have taught us how to create

something from absolutely nothing.

And today we share it with the world.
o ooo
ooooooooo
BOOK SERIES VOL. I
5
oooooooooooo
OPENING REMARKS HELLO
HELLO
Welcome to the first

book in the Wake the
Wolves book series.
We hope you enjoy this
light and fun intro to
us, our philosophy,
and our love/hate
relationship with kale.
o ooo
ooooooooo
BOOK SERIES VOL. I
6
oooooooooooo
OPENING REMARKS HELLO
When we first brainstormed the

concept of this book, we had
something totally different in
mind. One random afternoon, we
found ourselves perusing the
childrens book aisle in our local
bookstore and said: why arent
healthy books fun to read like
this?
Yes, Wake the Wolves is rooted in

a no-nonsense, have-at-it,
approach, but we asked ourselves:
Can we actually create impact

through a 100+ page rhyming
narrative about one single
ingredient?
Perhaps. Perhaps not. Well let

you decide.
Be on the lookout for more crazy,

fun, off-the-wall books and
healthy lifestyle goods from our
fabulous and colorful team.
o ooo
ooooooooo
BOOK SERIES VOL. I
7
oooooooooooo
OPENING REMARKS HOW TO USE THIS BOOK
THIS BOOK IS BROKEN DOWN

INTO THREE MAIN PARTS.
oooooo chapter is written

The story
as a rhyme, with fun illustrations
all about kale. The ooooooooo
how-tos
chapter includes fundamental
videos that will reveal some of
our go-to tricks to make kale FAB!
And lastly, the oooooooo
recipes chapter
shares some of our top favorite
yummy formulas for kale-tastic
treats. From morning smoothies
to sweet desserts, weve got
you covered!
CLICK ON THE ICONS BELOW TO JUMP BACK AND FORTH,

OR SIMPLY FLIP THROUGH THE PAGES.
o ooo
ooooooooo
BOOK SERIES VOL. I
8
oooooooooooo
OPENING REMARKS GET UP, STAND UP
GET UP,
STAND UP
We felt like crap

so we woke up to make a change.
(And now were making it a world-wide movement)
TIME IS NOW Nobody will care more about your

health than you, and when you feel
You couldnt have found a more good, what you put out in the world
better time than right NOW to do is 20x more awesome. GUARANTEED!
something about your health. With How you talk to yourself when you
our lives moving at such a fast stand in the mirror, how you
pace, the quality and standards of interact with your family at home
our food system continuing to butt (a-huh, we know you can get moody
up against the Benjamins, and your after a long day of work and no
dreams to live a happy, long life you time), or even how you make
with the folks you love, you better things happen (or not happen) in
get it together. Or in other words: your career, can all be impacted by
buck up and make it a priority. simple things like:
o ooo
ooooooooo
BOOK SERIES VOL. I
9
oooooooooooo
* did I get sleep last night?

2006
* did I actually eat healthy today?
1. Steph and Graham landed successful
* do I feel bloated or puffy or careers in design.
blah because I ate FREE junk at
2. Steph got ill from prioritizing work
the office? over life.
* do I feel weak and tired and lazy 3. Steph discovered healthy cooking and
because I dont know what fun workouts as her outlet.
exercise is anymore?
4. Graham became her taste-tester guinea
* Etc. Etc. Etc. pig.
5. Steph went back to school for

To make this lecture perfectly
Holistic Nutrition and started
clear, YOU are responsible for the
teaching boot camp classes before
change in your health so lets heading into the office.
make it fun and highly productive
because you really dont have the 6. Graham wanted in and asked Steph to
time to goof-off. really help him eat better.
7. Steph decided to quit her job and

WHO ARE WE?
start a business in the healthy
lifestyle space with a business
Wake the Wolves is a healthy
partner. That failed.
lifestyle company, made up of a
team of designers, life-stylists, 8. Steph wasnt done being an
makers, and wellness gurus, who entrepreneur + health coach yet.
have dedicated their lives to
9. Graham was killing Steph in the
healthy, creative, problem-
kitchen and food prep game. Steph
solving projects. kind of liked it!
It was founded by us, Graham and 10. Together, Graham and Steph decided to
myself (Steph), the authors of our combine their backgrounds in health,
first book in the series. You can lifestyle, food, and design to birth
read more about our stories at Wake the Wolves. So here we are.
wakethewolves.com, but well give 2015

you the gist in ten, quick bullets:
o ooo
10
ooooooooo
BOOK SERIES VOL. I
10
oooooooooooo
THE WAKE THE WOLVES WAY OUR MISSION
Our approach to healthy-conscious From this day forward, our mission

living is bold and straight- is to be recklessly fun and bold in
forward. We take the get-to-the- bringing healthy-conscious living
point highway, tailored to reach straight into the fingertips of a
a colorful young-at- diverse people. Every
heart people who want day, we make being
to feel A-MAZING and mindful about our
do A-MAZING. health, a cool thing
to do and design
Wake the Wolves was goods to make that
founded with this happen. We connect
simple idea in-mind: thousands of fly,
We ALL deserve to be beautiful, and hungry
moved, inspired, and readers with our team
educated on HOW-TO of imperfectly,
live healthy and perfect leaders to
that doesnt mean we need to grow one BIG awe-inspiring, healthy
sacrifice our roots, our heritage, community. Wont you join us?
our beautiful, mixed cultures, to
make that happen.
Youre on the HOT, exclusive mailing list, right?
OOOOOOSIGN UP ON THE WEBSITE
o ooo
11
ooooooooo
BOOK SERIES VOL. I
11
oooooooooooo
2
the story
o ooo
12
ooooooooo
BOOK SERIES VOL. I
12
oooooooooooo
DO NT Y O U R E ME MB E R
WH E N K A LE WAS
T H AT G A R N I S H
(that nobody really ate)?
o ooo
13
ooooooooo
BOOK SERIES VOL. I
13
oooooooooooo
Like in the bottom
of those sushi bar displays...
o ooo
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ooooooooo
BOOK SERIES VOL. I
14
oooooooooooo
or underneath your burger plate?
o ooo
15
ooooooooo
BOOK SERIES VOL. I
15
oooooooooooo
AND NOW its like this
M A GI CAL V EG G IE
that was DISCOVERED on the
moon.
o ooo
16
ooooooooo
BOOK SERIES VOL. I
16
oooooooooooo
Here to take over planet earth
like a healthy,
unstoppable,
MONSOON.
o ooo
17
ooooooooo
BOOK SERIES VOL. I
17
oooooooooooo
SIDE NOTE
5 PLACES WE BET YOUVE SEEN

KALE AND DIDNT EVEN
RECOGNIZE IT.
WEDDING BOUQUETS
Its 2015 and currently

a trend to have kale in
your wedding bouquet.
This ornamental kale

falls under the Brassica
(aka - Brassicaceae)
family. They are super
sturdy, with lots of
texture. And not to
mention, they come in 1
a variety of colors too!
o ooo
18
ooooooooo
BOOK SERIES VOL. I
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oooooooooooo
SUSHI BAR DISPLAYS
Similar to butcher
displays, your favorite
sushi spot just might be
using our curly, green
friends to brighten up
the filets of sea
creatures.
Who knew? With kale as

hip as it is, we
wonder if its still an
affordable solution for 2
decoration.
3
BUTCHER DISPLAYS
Check out your local

butcher window. See any
fancy curly greens
tucked under your flank
steak? Some (not all)
butcher displays use
kale to brighten up the
red flesh.
Its extremely hardy and

wont wilt by the end of
the day.
o ooo
19
ooooooooo
BOOK SERIES VOL. I
19
oooooooooooo
BURGER GARNISH
Burgers are loved world-

wide.
When we talk about kale as 5

a garnish, were not
talking about your fast
food spots, or gourmet
restaurants, but rather
the ol 1950 diners.
These spots tuck kale off

to the side under your now back to the story
burger spread, right next
to those crispy pickle
wedges. 4
EDIBLE BOUQUETS
This is our homemade

version of an edible
bouquet. Not exactly the
real thing, BUT if youve
ever seen an edible
bouquet with long skewers
of chocolate dipped
strawberries, and star
shaped kiwi and pineapple,
you may have seen kale as
the filler.
o ooo
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ooooooooo
BOOK SERIES VOL. I
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oooooooooooo
N O T T O O MANY Y E A R S AG O
K A LE
WA S H A R D TO FI N D...
o ooo
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ooooooooo
BOOK SERIES VOL. I
21
oooooooooooo
but now it comes
CHOPPED & READY

both the fresh and frozen kind.
FRESH BUNCHES FLASH FROZEN PRE-WASHED IN BAGGIES
SUGGESTION - add kale to DID YOU KNOW? - that TIP - be sure to look at
your weekly grocery list flash frozen veggies the expiration date
as a staple -- like the still lock-in nutrients on these!
ol milk and bread back (even though they are
in the 1950s. Before you not fresh). Fresh
know it, it will be a first, frozen second!
habit to throw a few No excuses.
bunches in your cart on
the weekly!
o ooo
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ooooooooo
BOOK SERIES VOL. I
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oooooooooooo
Oh wait,
dear friends,
we jumped the gun.
We thought you already knew...
THAT KALE IS THIS
LEAFY GREEN
that dates way back before
the great, World War II.
(its ancient)
o ooo
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ooooooooo
BOOK SERIES VOL. I
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oooooooooooo
SIDE NOTE
3 COMMON KALE
VARIETIES THAT
YOU CAN MOST
LIKELY FIND IN
YOUR HOMETOWN.
now back to the story
o ooo
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ooooooooo
BOOK SERIES VOL. I
24
oooooooooooo
B E F O R E WE MO V E O N,
LE T S TA K E A FEW ,
to break it all down.
o ooo
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ooooooooo
BOOK SERIES VOL. I
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oooooooooooo
F R O M I TS O R I G I N ,
A N D HI STO R Y ,
T O H O W I T G R OW S
in the dark and dirty ground.
o ooo
26
ooooooooo
BOOK SERIES VOL. I
26
oooooooooooo
SIDE NOTE
THERES
SOMETHING
COOL AND KIND
OF POWERFUL
WHEN YOU
UNDERSTAND
YOUR FOOD...
o ooo
27
ooooooooo
BOOK SERIES VOL. I
27
oooooooooooo
YOU BEGIN
TO PAUSE
AND GIVE
THANKS,
WITH A
WHOLE
NEW
ATTITUDE.
o ooo
28
ooooooooo
BOOK SERIES VOL. I
28
oooooooooooo
IT GOES SOMETHING LIKE THIS....
THANK YOU THANK YOU
to the hands that picked to the plants and animals

this. (I love kale... that sacrificed their
almost...kind of... lives for us to eat today
soon...I will...
after I read this book)
THANK YOU
to my mama (or my
THANK YOU
neighbors mama) that
for the driver that showed me how to cook
delivered my food
(because I was too lazy
or too busy to pick it up
myself) AND PLEASE BLESS
the hands that made this

meal possible (even
THANK YOU though Im eating it so
fast at my desk because
for the folks at the my deadlines are super
store that stocked the crazy)
shelves so we could buy
it. (Im going to
remember to say hello and
smile next time)
o ooo
29
ooooooooo
BOOK SERIES VOL. I
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oooooooooooo
IS OV
A LE ER
K
2,000+ Y EA R S
with roots back to Asia Minor.
o ooo
30
ooooooooo
BOOK SERIES VOL. I oooooooooooo
30
Its a hardy green,
T HAT C A N STA ND
THE FR O S T,
and has been known to be a front-liner.
o ooo
31
ooooooooo
BOOK SERIES VOL. I
31
oooooooooooo
F RO NT - L I N ER ?
YOU S AY ?
Yup!
T O WH O M , WA S I T FED?
A N D T O WH ER E . . .
H A S IT . . .
GRO WN ?
o ooo
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ooooooooo
BOOK SERIES VOL. I
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oooooooooooo
Well to soldiers and people
and families all over
from Germany to Africa,...
to our very own.
o ooo
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ooooooooo
BOOK SERIES VOL. I
33
oooooooooooo
IMAGINE THIS
NOT ONLY HAS KALE

BEEN AROUND FOR
CENTURIES, BUT IT IS
ALSO RELATED TO THE
CABBAGE FAMILY.
Dont you think that the veins of kale and
cabbage look amazingly prehistoric? Can you
imagine a massive Brontosaurus stomping
along lush, open lands, eating gigantic
stocks of Dino kale and cabbage? (Not sure
if its true, but it does make us wonder).
o ooo
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ooooooooo
BOOK SERIES VOL. I
34
oooooooooooo
DINO KALE IS
OUR FAVORITE
the texture reminds us

of an actual dinosaur
(or at least how wed
imagine it to be).
o ooo
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ooooooooo
BOOK SERIES VOL. I
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oooooooooooo
Mixed with mashed potatoes
O R C O O K E D WI TH
C RE A MY C O C O N U T MI L K,
O
TAP TO JUMP TO
THIS EASY CURRY
BOWL IN THE
RECIPE SECTION.
o ooo
36
ooooooooo
BOOK SERIES VOL. I
36
oooooooooooo
T H E R E S
that take the bitter green
from ROUGH to
S M O O TH A S SI L K.
o ooo
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ooooooooo
BOOK SERIES VOL. I
37
oooooooooooo
O K WE R E N O F A R ME R
E X P E R TS H ER E ,
weve been known to kill
A P L A N T O R TW O.
o ooo
38
ooooooooo
BOOK SERIES VOL. I
38
oooooooooooo
But from my
GR E E N - T H U MB MO M,
she says,
TH ER E S
R E AL LY NOT H ING ,
YO U CANNOT DO.
Y
S R EALL
M
THAT PHS MO
STE
o ooo
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ooooooooo
BOOK SERIES VOL. I
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oooooooooooo
AL L I T T A K E S ,
T O G R O W YO U R OW N
is a pot of good,
fresh soil.
o ooo
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ooooooooo
BOOK SERIES VOL. I
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oooooooooooo
2
Some sun,
some water,
some patience,....
o ooo
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ooooooooo
BOOK SERIES VOL. I
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oooooooooooo
3
and in no time,
youll have a full pot
to boil.
o ooo
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ooooooooo
BOOK SERIES VOL. I
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oooooooooooo
KALE IS
H A RDY A N D R ESI L I EN T
that can be planted in
SPRING or FALL.
o ooo
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ooooooooo
BOOK SERIES VOL. I
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oooooooooooo
It grows awesome in cold weather
and can sprout
to over 4-feet tall.
o ooo
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ooooooooo
BOOK SERIES VOL. I
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oooooooooooo
PEEP THIS
HERES THE COST OF KALE

IN DIFFERENT STATES.
A few afternoons cold $2.49
calling stores across
Seattle,
the country, created WA
this handy map. From
organic to conventional
kale, heres the going
average in 2014. $1.49
Portland,
OR
$2.49
San Francisco,
CA
$1.49 $1.99
Los Angeles,
CA Phoenix,
AZ
$5.49
Honolulu,
HI
o ooo
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ooooooooo
BOOK SERIES VOL. I
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oooooooooooo
$3.49
$1.47 New York City,
Chicago, NY
$1.18 IL
Kansas City,
KS
$1.99
Atlanta,
GA
New Orleans,
LA
$3.99
$1.99 Miami,
$2.49 FL
Austin,
TX
Average cost of organic and

conventional kale in 2014.
o ooo
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ooooooooo
BOOK SERIES VOL. I
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oooooooooooo
DO N T B E DE C E I V E D,
WE WE R EN T A L WAYS FAN S
of this ol leafy green.
TRUE STORY:
To us, it first tasted (and

smelled) like fresh cut grass.
o ooo
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ooooooooo
BOOK SERIES VOL. I
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oooooooooooo
In fact the first time
we gave it a try,
we spat it back out
LIKE A BIG,
LE A F B L O W ER M A CH I N E.
o ooo
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ooooooooo
BOOK SERIES VOL. I
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oooooooooooo
DO NT WO R R Y .
We didnt give up
O N O U R C U R LY,
chlorophyll friend :(
o ooo
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ooooooooo
BOOK SERIES VOL. I
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oooooooooooo
B E C AU S E WE K NE W
the benefits that these special,
V EG ETA B L E S
would (eventually) lend.
o ooo
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ooooooooo
BOOK SERIES VOL. I
50
oooooooooooo
TRUE STORY
HERE IS ONE OF
THE FIRST BOOKS
WE READ ABOUT
KALE, BUT THE
CRAZY PART IS....
o ooo
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BOOK SERIES VOL. I
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oooooooooooo
o ooo
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ooooooooo
BOOK SERIES VOL. I
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oooooooooooo
Three years after reading Greens Reading Johnnas book years ago,
Glorious Greens, we found out that and working with her son and
two of our dear friends and daughter-in-law have been a
colleagues are the son and serendipitous gift a true sign
daughter-in-law of the late co- that everything is meant to be.
author, Johnna Albi. She has been
noted by the Spokesman Review to Be sure to read, Greens Glorious
be: a cookbook waiting to happen. Greens, and download our fave (and
[Johnna] could practically turn a free) fitness app, Workout
pile of grass into a culinary Trainer here!
delight.
(Yes, that was a plug, but a
The apple didnt fall too far from genuine one!)
the tree when our friends (her son
and daughter-in-law), Gabe and
Maria, dedicated their life to the
health and wellness community too.
In 2010, they set out to launch
Skimble, and built some of the best
fitness apps ever with a mission
to power the mobile fitness
movement and make physical health
more accessible to everyone.
WORKOUTS ON-THE-GO
For the last few years, Ive
Ok so we know healthy
watched Gabe and Maria grow a
food goes hand-in-hand
fabulous company with an ambitious with a good workout.
goal. We often share healthy meals From yoga to kettle
together, exercise outdoors, and bells, this app has
brainstorm ideas on how to continue you covered.
to make a positive impact in the
Download Workout
world. In early 2014, I was blessed Trainer here
to join their fitness app team to
collaborate as a designer.
o ooo
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ooooooooo
BOOK SERIES VOL. I
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oooooooooooo
I F Y O U H AV E N T H E A R D
this RULE before,

you might want to
GIVE IT A GO:
Please try something

at least 8 times,
so you can
really be sure
to know.
o ooo
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ooooooooo
BOOK SERIES VOL. I
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oooooooooooo
THERE ARE
TRICKS AND
TECHNIQUES TO
COOKING WITH
THIS EVER-SO
MAGICAL KALE.
(BE SURE TO WATCH THE HOW-TO VIDEOS)
o ooo
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ooooooooo
BOOK SERIES VOL. I
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oooooooooooo
B U T B E F O R E WE
S PI L L THE B E A N S
theres some nutritious facts
were dying to unveil.
o ooo
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ooooooooo
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oooooooooooo
We carry this saying
and hold it quite dear
THAT FOOD IS...
o ooo
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ooooooooo
BOOK SERIES VOL. I
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oooooooooooo
INFORMATION
o ooo
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ooooooooo
BOOK SERIES VOL. I
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oooooooooooo
C HEW ED U P
& B R O K E N D O WN
for our cells to perform
in every situation.
o ooo
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ooooooooo
BOOK SERIES VOL. I
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oooooooooooo
We can go on forever,
but well limit this list
to our TOP FIVE
favorite pros.
o ooo
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ooooooooo
BOOK SERIES VOL. I
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oooooooooooo
------------
The fiber in these bad boys
F IR S T U P
aids in digestion to naturally
is that its full of nutrients detox and eliminate the
that makes your skin as pretty mounds.
as a rose. ------------
FO URTH ,
its an anti-inflammatory
wonder, which makes your
joints happy
------------
SECOND ITS TRUE
that these small leaves

really do pack a punch!
reducing puffiness & soreness
to get you as flexible as
Laffy Taffy.
------------
AND ...JUS T FOR YOU KI N D

FRIE ND , WEVE SA VED THE
The Vitamin K builds strong BE S T FO R LA ST.
bones, and takes cancer out
to lunch.
------------
TH IR D ,
lets get real,

you dont need to starve
Kale is like a natural
to lose those extra pounds.
scrubby brush, keeping bowel
movements frequent and
explosive as a blast.
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ooooooooo
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oooooooooooo
OOPS
that may have been
a little too
T.M.I.
(TOO MUCH INFORMATION)
o ooo
62
ooooooooo
BOOK SERIES VOL. I
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oooooooooooo
BUT I T I S I MP O R T ANT T H A T Y OU
E LIM I N ATE D A I LY
-- believe us we can testify.
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oooooooooooo
o ooo
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ooooooooo
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oooooooooooo
NOW HERE COMES
THE FUN PART,
o ooo
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ooooooooo
BOOK SERIES VOL. I
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oooooooooooo
WHERE YOU GET
TO JUMP START,
o ooo
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ooooooooo
BOOK SERIES VOL. I
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oooooooooooo
USING OUR TRICKS
AND TRADES.
o ooo
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ooooooooo
BOOK SERIES VOL. I
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oooooooooooo
W E V E B E E N S T A C K I NG T H E S E NO T E S ,
F OR 7 O D D Y EAR S
to share with YOU and your fine,
sharp blades.
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68
ooooooooo
BOOK SERIES VOL. I
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oooooooooooo
TIPS
HERE ARE A FEW GREAT

TOOLS TO USE WHEN
COOKING WITH KALE.
A SHARP KNIFE + CUTTING BOARD PAN OR SKILLET
COLANDER SALAD SPINNER
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ooooooooo
BOOK SERIES VOL. I
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oooooooooooo
LARGE FOOD CONTAINERS SMALL FOOD CONTAINERS
BLENDER FOOD PROCESSOR
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70
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BOOK SERIES VOL. I
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oooooooooooo
NOTES FROM OUR KITCHEN TO YOURS
In the beginning,
all we would do
is throw it in a pot.
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oooooooooooo
Of course that got boring
so we said to ourselves:
maybe we should give it
more thought.
o ooo
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oooooooooooo
Weve played in the kitchen
for quite some time,
until our hearts content,
o ooo
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BOOK SERIES VOL. I
73
oooooooooooo
and created recipes like
creamy kale pesto for dairy-free pizzas
believe us, its heaven sent.
O
TRY THIS
KALE PESTO
RECIPE
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You can make tangy-sweet smoothies
or chocolate banana bread,
O
NO TIME TO EAT?
BLEND UP THIS
IN A JAM
SMOOTHIE
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even crispy, savory kale chips,
or a lunch favorite,
for wraps and sandwich spread.
O
FORGET THE
DORITOS. LEARN
HOW TO MAKE
KALE CHIPS!
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REAL TALK
YOU BEGIN TO
CRAVE KALE
THE MORE YOU
EAT IT.
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SO MANY P E O P L E AS K U S,
W H AT I S OU R
M OR NI N G M E AL ?
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BUT T HE Y DO NT R E A L L Y B E L I E VE U S ,
when we tell them
I T S KAL E
F OR R E AL !
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Its pretty straight forward.
Theres no frills attached.
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We usually saut it,
with two eggs hatched.
O
PRE-BAKE YO
BREAKFAST WITH
OUR EGG MCDADDY
MUFFINS
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Of course you can plan ahead
IF YO U D L I K E
and pre-bake a frittata

for a grab and go bite!
TIP:
Stock up on a few food containers

(in various sizes). They help. A lot.
Stuff a few Egg MacDaddy Muffins (aka: bite-size

frittatas) in there and youll be set for busy
mornings (or for pre/post workout snacks too)!
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And for crazy,
LATE W EEK N I G H TS
we choose soup or stir fry,
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because its EASY AND FAST
and the only way to get by
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the never ending
D EA D L I N E S ,
or house chores
G AL O R E ,
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OR I N T EN S E
HOM E W O R K
SE SSI ON S ,
OR DIY
WO RK O U T S
on your living
room floor.
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THE WEEKEND
IS
HERE.
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THERES NO NEED
TO
FEAR.
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WE KNOW YOU MIGHT
HAVE
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A DATE :)
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it could be with your
F A MI L Y ,
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Y O U R B E S T F R I E N D,
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or even your future
S O U L MA T E .
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SO B R E AK O U T Y O U R MO MS
CRUSTY
OL
APRON,
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the one with the flowers,
that she used
F O R B AKI N .
(OR BACON)
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And pop up some popcorn with
kale sprinkle bits,
O
DO YOU KNOW
WHAT FURIKAKE IS?
TRY IT. YOU WONT
TURN BACK!
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then blend up our favorite
ice creamsicle sticks.
O
YOU CAN TURN
OUR CHOCOLATE
CHIP MINT SOFT
SERVE INTO
POPSICLES TOO.
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O K WE R E AL L DO N E ,
T H IS L I S T C A N G O ON ,
but this should get
you on track!
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DONT
FORGET
that youre
AWE SOM E .
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REMEMBER
THIS IS
how you
B L O SSO M ,
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by having F U N and N E V E R looking back.
(THE END)
am
steph + grah
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BY THE WAY
IF YOUVE NEVER
SEEN KALE GROW
IN A GARDEN,
HERES WHAT IT
LOOKS LIKE.
Potrero Hill Community Garden
San Francisco, CA (2014)
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3
how-to's
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how to
SHOP
PRODUCE, REFRIGERATED, FROZEN
Shopping doesnt have to be a

chore when you know what youre
doing and buying ahead of time.
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how to
PREP
WASHING & CUTTING
Heres a couple of tips on how to

prepare your kale so youre ready
to cook.
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how to
STORE
CONTAINERS & PRODUCE BAGS
When you properly store your kale,

you will more likely use it.
Plus it will stay fresh!
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how to
FLAVOR
FATS/ACID/SALT + MASSAGE
You dont need much to take this

bitter green from rough to
smooth as silk!
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4
recipes
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RECIPES KALE DRINKS
KALE
DRINKS
We love smoothies, but please
dont think that youre always
drinking a beverage from heaven
because its labeled fresh and
healthy. Most smoothies and
juices out there are loaded
with sugar-filled yogurt/ice
cream, or they have about 4-5
servings of high-sugar fruit.
Experiment with these instead.
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call me crazy
Cleansing
Green
Smoothie
FOR THE BRAVE
This is a body-reset
smoothie crafted for
a daily, morning
cleansing routine, OR
following a crappy
eating day (week or
month) where you know
you just need to reset
everythang.
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RECIPES KALE DRINKS
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RECIPES KALE DRINKS
Cleansing Green
Smoothie
SERVES 2
vegetarian, vegan, dairy-free, gluten-free, low sugar
INGREDIENTS TIME SAVER

1 cup kale, roughly chopped We love freezing
1 cup water sticks of celery and
cup cucumber, peeled and roughly chopped throwing them into
1 stick celery, roughly chopped
our smoothies.
2 cups ice
1 tablespoon chia seeds
This allows us to
Juice from 1-2 lemons
prep some of the
ingredients ahead of
time AND reduce the
1 Combine the kale and water in a amount of ice in the
blender and blend until liquefied. final recipe.
2 Add the remaining ingredients and

continue blending until smooth. Serve
ASAP!
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im inna jam
Super
boost
Smoothie
FOR THE FRANTICALLY BUSY
This is an energy
smoothie concocted
for days when you need
a little extra mojo.
Its low in sugar, and
full of healthy fats
to lubricate the brain
and joints. It has a
few superfood favorite
boosts to uplift your
spirits.
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RECIPES KALE DRINKS
view of the fish bowl

(aka - blender)
TIP: Green tea is a natural boost

and antioxidant, while also
being an easy 1:1 swap for water
or other liquids in smoothie
recipes. Give it a try in this
recipe and others!
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RECIPES KALE DRINKS
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RECIPES KALE DRINKS
Super Boost
Smoothie
SERVES 2
vegetarian, vegan, dairy-free, gluten-free, low sugar
INGREDIENTS
TIP: The key to successful
1 cup kale, roughly chopped
smoothie-ing on busy
1 cup frozen blueberries
days, is to have part of
1 cup frozen bananas (or 1 frozen banana)
your ingredients
2 cups green tea, chilled
prepared and frozen,
avocado
while also having your
2 tablespoons chia seeds
greens pre-washed and
2 tablespoons almond butter, unsweetened
ready to throw in a
blender.
1 Combine the kale, frozen

blueberries, frozen banana, and green
tea in a blender and blend until
liquefied.
2 Add the remaining ingredients and

continue blending until smooth. Serve
ASAP!
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15
be kind to me
Dark
Chocolate
Smoothie
FOR THE HEALTHY SWEET TOOTH
This is dessert in a blender designed for the

healthy sweet tooth because we all deserve a
treat. Hey! Its amazingly yummy without the
sugar crash, and loaded with other uppers to
satisfy all of your pleasurable needs.
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RECIPES KALE DRINKS
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RECIPES KALE DRINKS
SIMPLE STUFF: Nut butter

+ chocolate + bananas are
a formula for greatness on
so many levels. They are
simple, pure ingredients
full of fiber, good fats, and
magic powers to uplift your
brain and mood. Sprinkle in
a little cinnamon and youll
experience an alert (and
spicy) pep to your step.
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THIS RECIPE CALLS FOR ALMOND MILK.
HERES A QUICK-STYLE WAY TO MAKE A SMALL
BATCH ON THE FLY (IF YOU DONT HAVE ANY AT HOME):
SIMPLY BLEND 1 CUPS WATER

WITH 2 TABLESPOONS ALMOND BUTTER
AND A PINCH OF SEA SALT.
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RECIPES KALE DRINKS
Dark Chocolate
Smoothie
SERVES 2
vegetarian, vegan, dairy-free, gluten-free
INGREDIENTS SIMPLE SWAPS

1 cup kale, roughly chopped We dont always
1 cup frozen bananas (or 1 frozen banana) have almond milk in
4 dates, pitted the house mostly
1 cups unsweetened almond milk (2T almond butter +
because we like the
1 cups water)
homemade kind, but
avocado
cup cocoa powder also because many
2 teaspoons cinnamon of the store bought
2 tablespoons cacao nibs (1T for smoothie, 1T for brands have so many
sprinkling) added sugars,
5 ice cubes starches and
preservatives to
extend the shelf
life.
1 Combine the kale, frozen banana,
dates, and almond milk in a blender When we dont have
and blend until liquefied. the fresh kind on
stock, a little
2 Add the remaining ingredients and water, almond milk,
sea salt, blender
continue blending until smooth. action does the
trick.
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RECIPES SAVORY EATS
SAVORY
EATS
From breakfast to late-night
eats, you can integrate kale
into anything (if you really
wanted to). Here are a few
ideas to get the ball
rolling...
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i make it happen
Egg
MacDaddy
Muffins
BECAUSE HANDY BREAKFASTS ARE GAME!
Nope no sleepy,
simple carb heavy
breakfasts here. This
is a high protein,
veggie-packed fast
food that you can eat
on the go, or serve
up fancy for brunch
with a beautiful bowl
of fruit and a slice
of toasted Kale
Banana Bread.
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RECIPES SAVORY EATS
THIS IS HOW THE EGG MIXTURE LOOKS ONCE

EVERYTHING IS COMBINED (BEFORE YOU BAKE IT).
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RECIPES SAVORY EATS
A great pre and post

workout boost.
We the famous
Workout Trainer app.
when we leave the house, we be like:
phone, check. keys, check.

snack, check. water, check.
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RECIPES SAVORY EATS
Egg MacDaddy Muffins

Y I E L D S 6 - 8 M UF F IN S
vegetarian, dairy-free, gluten-free
INGREDIENTS
TIP: We like to cook
3 cups kale,
without the fuss. Baking
de-stemmed and chopped into thin ribbons
the MacDaddy muffins on
1 cups finely chopped veggies (mushrooms, bell
a busy morning may not
pepper, celery, artichoke hearts, tomatoes, etc.)
work for you. Try baking
1 green onion, thinly sliced
them the night before,
Handful of herbs, chopped (cilantro, basil,
OR take the mixture and
parsley)
scramble it in a pan
1 dozen eggs
instead.
Sea salt and freshly ground pepper (roughly - 1
teaspoon salt)
Coconut oil to brush the muffin tin or pan
1 Preheat the oven to 375 F. Using a

towel, grease a muffin tin (or skillet)
with coconut oil. (NOTE: you can also use
a cast iron skillet and slice this up
instead of making individual muffins.)
2 In a large bowl, whisk the dozen eggs

until all yolks are broken and well
combined.
3 Add the thinly chopped kale, finely

chopped veggies, green onion, herbs, and
2 pinches of sea salt and freshly ground
pepper.
(Continues on next page)
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RECIPES SAVORY EATS
4 Using a measuring spoon or large spoon, GREENS FOR

evenly distribute the kale egg mixture BREAKFAST
into 6-8 muffin tins. Season the top of I remember when it

each muffin with a few sprinkles of sea was odd for us to
salt and freshly ground pepper. cook kale for
breakfast,
especially because
5 Bake for 25-30 minutes until eggs are
we didnt grow up
golden.
eating greens in
the morning.
6 Remove from the oven and cool on a rack
before scooping the muffins from the tin. Now, its a given.
A normal breakfast
7 Serve immediately, or cool completely would be incomplete
and store in a tightly sealed container in without something
the refrigerator for up to 1 week. green and lively.
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dont deprive me
Zuke Pasta and

Kale Basil
Pesto
BECAUSE VEGGIE CARBS ARE YUM
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RECIPES SAVORY EATS
RAW OR COOKED, THIS LIGHT, LEAN AND MEAN PASTA DISH

IS FULL OF FLAVOR, PLUS THE FIBROUS ZUCCHINI NOODLES
WILL FILL YOU UP, IN A NOT-SO-HEAVY KIND OF WAY.
YOU CAN USE A PEELER, JULIENNE PEELER, OR BOX-GRATER

TO MAKE YOUR NOODLES.
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REMEMBER THIS
In life, youve got
choices. Its all about
tapping into those
creative problem
solving juices.
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RECIPES SAVORY EATS
Zuke Pasta
and Kale Basil Pesto
SERVES 4
PESTO PESTO STEPS

1 large bunch of basil
(about cup roughly 1 In a food processor (or
chopped)
1 cup chopped kale, packed blender), combine all of the
teaspoon of sea salt (more ingredients until smooth.
or less to taste)
cup extra virgin olive oil
3 tablespoons of lemon juice
2 Taste and add more salt if
cup of almonds, toasted necessary. If it is too bitter,
cup of walnuts, toasted add more lemon. If it is too
thick, add 1-2 tablespoons more
PASTA
4 medium zucchini olive oil.
cup water
recipe of Kale Basil Pesto
cup walnuts, toasted
Sea salt and freshly ground PASTA STEPS
pepper
4 organic grilled chicken
breast (optional) 1 Ribbon the zucchini by using a
cup Parmesan cheese, julienne peeler, regular peeler,
freshly grated (optional) or box-grater, depending on what
you have available. Once you get
to the end of the zucchini, you
may need to hand-cut the
remaining bits into bite-size
pieces.
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RECIPES SAVORY EATS
TIP: If you are super lazy (which we all can be sometimes),

you can skip the 1-2 minutes of simmering the zucchini and
simply eat the noodles raw. It is rawmazing.
2 Pour cup of water in a large TEXTURE IS

EVERYTHING
skillet over medium heat. Once the
Grahams a pasta dude.
water comes to a simmer, add the Im not. If I do eat
zucchini pasta and saut for 1-2 noodles, texture is
minutes. Remove and drain the water. everything. I prefer
(The goal is to lightly cook the thin noodles (in
Italian or Chinese
zucchini, while still keeping them
food), not fat ones
somewhat crisp.) mostly because I like
a more even
3 In a large bowl, toss the zucchini sauce:noodle ratio.
pasta with a few spoonfuls of Kale
This recipe is perfect
Basil Pesto. Distribute the pasta
because the julienne
into individual serving dishes and peeler, regular
top with toasted walnuts, and a pinch peeler, or box-grater,
of sea salt and freshly ground all create fine
pepper. (Optional: add grilled noodles for balanced
bites. Our fave lately
chicken breast slices and freshly is using the regular
grated Parmesan cheese.) ol peeler for super
thin, ribbon-like
noodles.
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i am a warrior
Sweet Potato
& Kale Curry
Soup
FOR GLOBAL FOODIES ALL OVER
Fight the puffy, swollen,

bloated, stressed,
agitated inflammation
(with an exclamation)!!!

The kale, coconut milk
AND turmeric ingredients
have anti-inflammatory
properties to help fill
you up AND help you to
feel great.
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RECIPES SAVORY EATS
LAYER YOUR BOWL WITH RAW KALE: This recipe actually

doesnt have kale cooked within the soup. Instead were showing
you a favorite trick of ours. Simply make a pot of your favorite
soup and add kale to the bottom of your bowl before serving it up.
The temperature of the broth will cook the kale perfectly!
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RECIPES SAVORY EATS
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RECIPES SAVORY EATS
YOULL BE ADDING FRESH GINGER TO THIS RECIPE.

TO PEEL IT, SIMPLY SCRAPE THE SKIN OFF USING A SPOON.
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RECIPES SAVORY EATS
STEPHS CURRY
This isnt Thai curry.

Nor is it Indian curry.
Its not a Japanese or Jamaican curry either.
Theres inspiration from a variety of global curry dishes.
At home, we joke around and call it Stephs Curry

(an ode to Steph Curry from the Golden State Warriors).
Graham has been a loyal fan since the third grade.
Steph Curry with the shot boy!
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RECIPES SAVORY EATS
Sweet Potato +
Kale Curry Soup
SERVES 4
vegetarian (or not), dairy-free, gluten-free
INGREDIENTS SAVE A DOLLAR. MAKE

1 tablespoon coconut oil A BOWL OF SOUP.
1 medium yellow onion, diced Soups save us. They
2 tablespoon garlic, peeled and minced are affordable ways to
2 tablespoon ginger, peeled and minced keep us warm, full,
and on-track with our
2 tablespoons turmeric
healthy eating goals.
teaspoon chili pepper flakes
teaspoon sea salt
My mom could stretch a
dollar around the
1 organic chicken breast, boneless/skinless,
OR organic tofu thinly sliced (optional) block and keep us fed.
It usually was an ice
5 cups water box (aka -
1 cup coconut milk (full fat) refrigerator) soup
cup red lentils that did the trick on
1 medium sweet potato, washed and cut into 1 hungry nights.
cubes (about 2 cups)
juice from of a lime (plus more for garnish)
1 tablespoon coconut sugar
1 cup of chopped vegetables (ex: snap peas,
mushrooms, eggplant, cauliflower, zucchini)
1 bunch kale, washed de-stemmed, and cut/
ripped into 1 pieces
1 handful cilantro, roughly chopped
1 handful basil, roughly chopped
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RECIPES SAVORY EATS
1 In a large pot over 5 Add 1 tablespoon

medium-high heat, melt 1 coconut sugar, juice from
tablespoon of coconut of a lime. Stir and
oil. Add the diced onion, give it a taste. If it
minced garlic and ginger, needs more salt, add it.
turmeric, chili pepper Cook for another 5
flakes, and sea salt. minutes and taste again.
Cook for about 3-5
minutes until the onions 6 Add the 1 cup of
are translucent and soft. vegetables and cook for
another 5 minutes.
2 (Optional: Add the
organic chicken breast or 7 When you are ready to
organic tofu and cook serve, add the raw kale
thoroughly.) pieces to the bottom of
the bowls. Ladle the soup
3 Then add the water, over the kale and
coconut milk, red sprinkle with a handful
lentils, and cubed sweet of roughly chopped
potato. cilantro and basil. Serve
with extra lime slices.
4 Reduce the heat to
medium-low, and bring to
a simmer. With the cover
partially on, cook until
sweet potatoes are tender
(but not mushy) roughly
20 minutes.
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me so smart
Build Your Own

Salad Bar
A NO-RECIPE, RECIPE
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RECIPES SAVORY EATS
NOTE
This is a tried and true
way to build your salad
from the bottom, up.
Follow these basic

bullets and youll have
that perfect bite
sweet, tart, crunchy,
savory, creamy, and
crisp!
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TIP NO. 1
Giving a little love and
time to your veggies by
slicing them thin, will
taste better (serious)!
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RECIPES SAVORY EATS
TIP NO. 2
Sprouts are great super-foods to add
to your salad bar. If you use them,
wash them right before you eat (or
pack your lunchbox). Storing sprouts
wet will cause them to go bad, fast!
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RECIPES SAVORY EATS
TIP NO. 3
Sauted mushrooms or onions with
a capful of olive oil, a capful of
raw apple cider vinegar, and a pinch
of sea salt, will take your salad
game to a whole, new level.
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RECIPES SAVORY EATS
TIP NO. 4
Ditch knives when it comes to
cauliflower. Instead, hold the firm
veggie and pull large florets off of
the main floret, then rip into
smaller ones.
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TIP NO. 5
Cabbage and kale are
rough and tough. For
salad bars, we recommend
you slice thin.
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TIP NO. 6
Embellish with fresh
fruit, nuts & seeds,
avocado and lemon juice,
and fresh herbs and onion.
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RECIPES SAVORY EATS
NOTE
Store nuts and seeds in
jars in the refrigerator
to keep the oils from
going rancid.
Another option is the

freezer, but we eat ours
too frequently to store
them in there :)
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RECIPES SAVORY EATS
TIP NO. 7
Prep your protein ahead of time
(veggie or animal-based). Boil eggs,
pre-grill or pan fry steak, roast a
chicken, or make a fat pot of beans.
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RECIPES SAVORY EATS
TIP NO. 8
Skip store-bought dressings AND skip the step of
making a dressing ahead of time. Instead play around
with simply tossing the salad with a few capfuls of
olive oil, raw apple cider vinegar (or lemon juice),
ume vinegar (a salty condiment found in the Asian
aisle), and freshly ground pepper and sea salt.
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RECIPES SAVORY EATS
BARGAIN SHOPPERS
Were D.I.Y. cheapos
and proud of it. We
find lots of great
dishes at garage sales
(including this bowl).
If you find yourself
needing kitchen stuff,
you might want to
check out your local
garage sales.
This Italian ceramic

bowl was only
$1 dolla.
TIP NO. 9
Stock up on a fat bowl and a pair of
tongs then pretend youre in one of
those $15 expensive salad bars and
build away. You can store these
ingredients in containers for packing
lunches in the morning.
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RECIPES SAVORY EATS
Build Your Own Salad Bar

SERVES 1
dairy-free, gluten-free
Ingredient ideas
GREEN BASE PROTEIN DRESSING
1 CUPS, PACKED CUP 2 capfuls of extra
Kale, de-stemmed and Leftover meat/poultry/ virgin olive oil
thinly sliced into fish (from last 3 capfuls of raw apple
ribbons (aka - nights dinner) cider vinegar
chiffonade the kale) Cooked beans or lentils 3-4 drops of ume vinegar
Lettuce thinly sliced Cubed tofu (or a generous pinch
Arugula of sea salt)
A squeeze of lemon
SUPERFOOD TOPPINGS
CRUNCY BULK (optional if you have
2 TABLESPOONS it)
CUP
Chia seeds Freshly ground pepper
Thinly sliced cucumber Hemp seeds
Thinly sliced radishes Ground flaxseeds
Thinly sliced celery Toasted almonds,
Grated carrots walnuts, or peanuts NOTE: This is written for a
Thinly sliced onions (unsalted) single serving to help you
Sauted Mushrooms Toasted pumpkin or gauge portions. If you are
Blanched broccoli or sunflower seeds feeding more than one, simply
cauliflower (unsalted) multiply it by the number of
Steamed/roasted beets Sprouts (alfalfa, folks eating it with you.
broccoli, sunflower,
SWEET micro-greens)
CUP
Apples HERB-IE FRESHNESS
Oranges/mandarins 2 TABLESPOONS
Sweet Potato (maybe from Cilantro
leftovers) Basil
Raisins Chives
Other seasonal fruit Parsley
Defrosted frozen berries Green onions
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RECIPES SAVORY EATS
TIP: There are no rules so dont be afraid to break the

grid. The idea here is to use thinly sliced kale as your base
and add in leftovers or whatever you have in the ice box
(aka - refrigerator). Salt and pepper are key!
1 Build your bowl in a large mixing bowl NO TIME TO RUN

(not the actual bowl you use to eat from). TO THE STORE
Add your kale (and maybe additional leafy We cant even tell you
how many times dinner
greens).
equaled leftover salad
bowls. Its kind of
2 Throw in whatever crunchy bulk like breakfast for
ingredients you have in-stock. dinner. Theres not
much time to think and
3 Add a bite of sweet toppings. you are definitely not
running to the store.
4 Add readily available protein.
Youll be amazed how a
little bit of warmed-up
5 Add superfood toppings.
leftovers stirred into
a large bowl of fresh
6 Add herby freshness. veggies will taste.
7 Finally, no need to premix the

dressing. Simply throw everything on top
and toss with a pair of tongs or two large
forks.
8 Serve and enjoy.
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i am hollywood
So Fresh n So
Chinese
CHOPPED Salad
A FLAWLESS AND IMPRESSIVE BOWL
This is for the Im so

bored of my salad days,
when you still crave the
leafy green refreshing
crunch, but are over the
typical chopped bowl that
youve had on replay for
days. The sweet mandarins,
thinly sliced greens, and
thick tangy dressing are
true stunners.
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THE DRESSING IS HEAVEN SENT
What really makes this salad GREAT is the
dressing. Using whole carrots, cilantro (stem
and all), with cucumber, fresh ginger, apple
cider vinegar and honey, you get this creamy
and tangy jar full of goodness.
You can use a blender or a food processor

to make it happen!
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BEFORE + AFTER
Youre going to take
plain ol veggies to a
whole new level.
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RECIPES SAVORY EATS
So Fresh N So Chinese
Chopped Salad
SERVES 2 - 4
DRESSING SAY NO TO
1 small carrot PROCESSED FOODS
cucumber, peeled and cubed We love the clich
cup cilantro (stems included) Chinese Chicken
2 tablespoons fresh ginger, peeled Salad that we grew
cup toasted sesame oil
up with, but our
cup apple cider vinegar
family potlucks and
1 teaspoon honey
Juice of 1 lemon parties entertained
Pinch of sea salt Freshly ground pepper the partially
processed kind.
SALAD
Sometimes wed top
1 cup kale, de-stemmed and thinly sliced into it off with raw Top
ribbons (aka - chiffonade the kale)
Ramen noodles and
1 cup purple cabbage, shaved or thinly sliced
sprinkles of the
1 cup Napa cabbage, shaved or thinly sliced
MSG flavoring foil-
1 cup Bok Choy, thinly sliced
1 cup carrots, grated pouch. Definitely
1 cup sweet peas, roughly chopped (optional the Betty Crocker
depending on the season) version to the Pan-
1 large cucumber, peeled and cubed Asian invention.
2 mandarins or satsumas (or 1 orange, peeled and
chopped) This version bumps
cup cilantro, roughly chopped all the junk to the
cup green onion, thinly sliced way-side and leaves
cup raw/unhulled sesame seeds, toasted you with pure
cup almonds, chopped and toasted goodness and a
diverse fork, full
of cruciferous
greens to naturally
cleanse the body.
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RECIPES SAVORY EATS
DRESSING STEPS 3 Toast sesame seeds by

placing them in a small
1 Blend all ingredients frying pan over medium
in a blender or food heat. After a few short
processor. Taste and add minutes (be careful not
more sea salt, lemon, or to burn), you will notice
honey to your liking. a toasty smell and hear
light pops this is a
2 Store in a sealed jar
sure sign to remove them
in the refrigerator for
from the heat and place
up to one week.
them into a dish to cool.
Set aside.
SALAD STEPS 4 Roughly chop the

almonds and place them in
1 Thinly slice (aka - a toaster oven or regular
chiffonade) the kale. oven at 400 degrees until
Prepare the purple toasted. Set aside.
cabbage, Napa cabbage,
and Bok Choy by slicing 5 When you are ready to
thin with a sharp knife serve, use a pair of
or using a mandolin. tongs and large bowl to
toss salad ingredients
2 Grate/chop/cube/slice with dressing. If you
the carrots, (optional know that you will use
sweet peas), cucumber, some for leftovers, keep
satsumas, cilantro, and the ingredients separate
green onions. These are and toss before serving
the key ingredients to (or in the morning before
creating a texture AND packing it up for lunch).
nutrient-rich salad.
TIP: Try this with shredded organic chicken
breast, or thin slices of organic tofu sprinkled
with grated ginger.
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royal treatment please
Kale Caesar
Salad
WAY BETTER THAN THE ORIGINAL
Crisp, hardy, and tangy, this kale

caesar salad has to be one of the
best classic salads to add to your
kitchen makeover repertoire.
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CREAM WITHOUT THE CREAM
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DIFFERENT FROM OUR OTHER SALAD RECIPES, THIS
ONE DE-STEMS THE KALE AND CHOPS IT INTO 1 PIECES.
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THE COMBO OF THE WATERY ROMAINE AND THE
HARDY KALE MAKE THIS A FILLING BOWL.
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DE-STEM KALE
For a less bitter BITE,
remove the stem and cut
into 1 ribbons.
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SAVE STEMS FOR SOMETHING ELSE.
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BE SURE TO SPIN DRY BOTH THE LETTUCE AND THE
DE-STEMMED KALE.
YOU DONT WANT A WATERY SALAD, DO YA?
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CRUNCH WITH FLAVOR
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RECIPES SAVORY EATS
Kale Caesar
Salad
SERVES 2 - 4
DRESSING DONT FALL FOR THE

cup fresh lemon juice (about 3-4 lemons) SALADS ARE ALWAYS
cup extra virgin olive oil HEALTHY TRAP
1 tablespoon water Salads on a menu can
teaspoon sea salt be a trap and gimmick
1 tablespoons dijon mustard to make you think
2 tablespoons ground flax seeds
that youre ordering
cup raw walnuts, soaked in water for 10 minutes,
healthy. Even in some
then drained
of the fanciest,
2 teaspoons garlic (roughly 2-3 large cloves)
gourmet eateries will
you find a gorgeous
SALAD
caesar salad jam-
1 bunch of dino kale, washed, de-stemmed and sliced
packed with the
into 1 ribbons
excess sodium, dairy,
1 bunch of romaine lettuce, washed, de-stemmed and
sliced into 1 ribbons and not-so-awesome
cup vegan caesar dressing (below) oils that make you
cup roasted chickpeas feel like crap-ola.
Sea salt and freshly ground pepper Believe us, we know.
Normally made with

just romaine lettuce
(which is mostly
water), you one-up
this bowl by adding
the fantabulous KALE.
Plus, you swap the
dressing with a
veggie friendly
version, full of
healthy fats. Woohoo!
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RECIPES SAVORY EATS
DRESSING STEPS TIP: The roasted

chickpeas are really great
1 Blend all ingredients in a blender on this salad, but they do
or food processor. require you to plan
ahead. If youre in a rush,
skip the crunchy
2 Store in a sealed jar in the chickpeas and make the
refrigerator for up to one week. salad anyway. Just add a
crunchy veg, like
cucumber.
SALAD STEPS
1 Toss washed/dried lettuce and kale

in a bowl with cup of the dressing
(or more to taste). Be sure to toss
it until all leaves are coated
evenly.
2 Serve with roasted chickpeas

instead of croutons (see next page
for recipe).
3 Finish with an extra sprinkle of

ground flax seeds, freshly ground
pepper, and a pinch of sea salt.
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RECIPES SAVORY EATS
Roasted
Chickpeas
Y I E L D S ~ 2 C UP S
INGREDIENTS WAY BETTER THAN

1 cup dried chickpeas/garbanzo beans (or buy 2 pre- CROUTONS
cooked cans of garbanzo beans) water for boiling We originally crafted
1 teaspoons cumin these to replace
1 teaspoons paprika croutons on a salad,
teaspoon cayenne
but heck they are a
1 teaspoon sea salt
great solo snack too.
juice from lime
juice from 1 lemon
Compare them to stale
2 tablespoons coconut oil, melted
croutons and you
1 paper bag (or jar)
automatically have a
salad topping that is
lower in simple carbs
1 If using dried chickpeas/garbanzo (think white bread),
beans, soak them in water for about 5 higher in protein,
hours or over night. If using canned and naturally lower
beans, drain and rinse them (and skip in calories.
to step #3).
2 Rinse and cover with fresh water to

cook for about 30 minutes or until
tender. Drain and set aside.
3 Preheat the oven to 400 degrees F

and line a cookie sheet with
parchment paper.
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RECIPES SAVORY EATS
4 Make the spice 7 Remove from the oven

seasoning by mixing the when crunchy and throw
cumin, paprika, cayenne, them in a paper bag with
and sea salt in a small the remaining spice
dish. mixture and a few extra
squeezes of lemon juice.
5 In a medium bowl, toss Give it a shake, then
the drained chickpeas/ remove to cool.
garbanzo beans with
melted coconut oil and 8 Once cool, store in a
half of the spice tightly sealed jar for
mixture. Spread on a the about 1-2 weeks.
lined cookie sheet and (Refrigerator is best.)
squeeze of one lime and
of lemon over the TIP: Experiment with the spices either
beans. because you may not have the ones listed
above, OR you just may want to recreate a
6 Roast for 40 minutes. whole new flavor.
Remove from the oven for

10 minutes to cool them
down, then place them
back in the oven for
10-15 more minutes until
crunchy. (This is a great
tip Ive learned over the
years and yes, it
drastically helps the
process to roast them
twice.)
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RECIPES SNACK ATTACK
SNACK
ATTACK
You can go 20 steps backwards
with a few handfuls of the
wrong snack in under 10
minutes. Get rid of it.
Surround yourself with GREAT

selections instead. Youll
thank yourself later.
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15
i heart snacks
Tangy
Kale
Chips
FOR THOSE WHO CRAVE A SALTY CRUNCH
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TIP NO. 1
This recipe calls for 3 cups of kale,
packed. Whenever one of our recipes
say PACKED, be sure to stuff it in
the measuring cup tight to get more
accurate results.
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TIP NO. 2
Massaging the kale is key for this
recipe. It helps to evenly distribute
the flavor.
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TIP NO. 3
When laying out the leaves on
a baking sheet, spread them out
to avoid major overlapping.
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STORING KALE CHIPS: Weve found that kale chips taste best
coming straight out of the oven, but if you are going to store
them, keep them in a tightly sealed container ONCE they are cool.
Handy jars and glass bowls with matching covers are great for
packable snacking.
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Tangy Kale Chips

Y I E L D S 1 - 1 C UP S
DRESSING DONT KILL YOUR

2 tablespoons coconut oil, melted HEALTHY GAME
1 teaspoon toasted sesame oil We grew up eating
3 tablespoons lemon juice mini bags of Lays
teaspoon red chili flakes variety pack chips
teaspoon sea salt (if you like it saltier - up it
in our lunches
to teaspoon)
purchased in bulk
at Costco. Theres
KALE + GOODS
no shame in that.
3 cups of kale, large ribs removed and torn into big In fact, our faves
chip-size pieces were Cheetos and
1 cup large coconut flakes, unsweetened
Cool Ranch Doritos.
Eating that now,

would be a total
buzz kill to our
healthy game. We
dig these crunchy
munchies instead!
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1 Preheat oven to 350

degrees F.
2 Wash, de-stem, and rip

the kale into chip-size
pieces. Be sure to spin
or thoroughly pat down
the kale until dry. Place
into a large bowl WITH
the coconut flakes.
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3 In a small bowl, mix

the coconut oil, sesame
oil, lemon juice, red
chili flakes, and sea
salt together.
5 Evenly disperse the

kale/coconut pieces
across two large baking
sheets. Bake for 12-15
minutes (or until the
coconut is golden brown).
4 Pour the liquid mixture You may need to rotate
over the kale and coconut and toss the kale and
pieces, then massage coconut chips at the 7
until thoroughly coated. minute mark to avoid
Give a raw leaf a try and burning.
if it needs a bit more
salt or lemon, add it
now.
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TIP: For easy cleanup, line your baking sheet

6 Once the coconut is
with parchment paper.
golden and the kale chips
are crisp (not soggy),
transfer the savory
snacks to a bowl. Taste
and see if it needs a
pinch more salt or
pepper.
7 Enjoy right away, OR

once cooled, store in a
sealed jar for freshness
(for 1 week).
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pump it up
Green Tea Kale

Furikake Seasoning
FOR POPCORN SPRINKLES + RICE BOWLS
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NO MSG!
This little jar of homemade sprinkles will add
some major spunk to your snacks and bowls.
Take bland, blah veggies to a whole new level
with a Japanese-inspired textural seasoning
blend (without the MSG).
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BESIDES KALE, GREEN TEA LEAVES ARE A STAR
INGREDIENT FOR THIS RECIPE.
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YOULL WANT TO MAKE SURE TO CRUSH THEM UP AS
MUCH AS YOU CAN BETWEEN YOUR FINGERS.
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OOH! It tastes AMAZING over
piping hot rice. (And no, you
dont have to be Asian to fall in
love with these sprinkles).
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Green Tea Kale

Furikake Seasoning
Y I E L D S 1 - 1 C UP S
INGREDIENTS 1 Preheat oven to 275 degrees F.

cup sesame seeds (white or
Line a baking sheet with
black)
2 tablespoons green tea parchment paper.
leaves, crushed
1 tablespoon tamari (Similar 2 In a small bowl, toss the
to soy sauce but thicker sesame seeds, crushed green tea
and can be made without
gluten. You can find it in leaves, tamari, sesame oil, and
the asian aisle.) coconut sugar until evenly
teaspoon toasted sesame mixed.
oil
teaspoon coconut sugar
1 cup Tangy Kale Chips
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3 Spread the mixture

evenly on the baking
sheet and bake for about
15-18 minutes or until
sesame seeds are toasted
(not burnt).
4 Once the sesame seed

mixture is toasted, grind 5 In a medium jar,
up cup of the seeds combine the ground flakes
with 1 cup of the Tangy with the remaining
Kale Chips in a food toasted sesame mixture.
processor. The end result Taste and add additional
should look like small salt if needed. (We
flakes. normally add another
teaspoon of sea salt.)
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6 Store in a tightly
sealed canning jar or
spice jar for up to 2-3
weeks in the
refrigerator.
FLAVOR!
Every culture has their own go-to
So yes, Im part Japanese, but I
seasoning mix to livin up dishes.
didnt know what Furikake was until I
Think creole seasoning from the South,
was a teenager visiting my cousins in
or curry powder from East India, or an
Hawaii. We made Hurricane popcorn
herbed dukkah recipe from Egypt, or
which was pretty much popcorn
even a spicy Harissa mixture from
sprinkled with Furikake and rice
North Africa.
crackers.
Enjoy this Japanese-inspired flavor
You can buy pre-made Furikake, which
enhancer and try experimenting with
is traditionally made with nori
other flavors to make it your own.
(seaweed) and bonito (fish flakes),
BUT unfortunately a lot of the
packaged kind are also laden with MSG
and other preservatives.
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RECIPES SWEET TREATS
SWEET
TREATS
Deprivation doesnt work.
Why not just make healthier
alternatives? Less sugar, no
processed food, high fiber, go
easy on the dairy, load up the
nutrient value, and use fresh,
real ingredients.
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15
im old fashioned
Nanas
Banana
Bread
BECAUSE THIS NEVER GETS OLD
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THIS RECIPE CALLS FOR WALNUTS, DARK CHOCOLATE

CHIPS AND CACAO NIBS AS OPTIONAL INGREDIENTS.
ALTHOUGH WE SAY OPTIONAL, IT REALLY IS BEST WITH
THESE BOOSTERS.
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WE LIKE GRABBING A BAR OF DARK CHOCOLATE INSTEAD

OF USING CHOCOLATE CHIPS FOR A FEW REASONS:

1) WE LIKE HOW CUBES OF CHOCOLATE MELT; AND
2) YOU CAN CHOOSE DARKER CHOCOLATE THAN THE
AVERAGE SEMI-SWEET.
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CHECKING THE
CONSISTENCY
The batter should be

thick (but light) and
chunky after you fold in
the kale. At first glance
it kind of looks gross.
Once you add the topping

and bake it, it will blow
your mind!
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THE TOPPING IS REALLY AMAZING!
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ITS HARD FOR US TO RESIST A BITE AFTER REMOVING IT FROM

THE OVEN. SERVE IT UP WITH A DAB OF BUTTER AND WOW!
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Nanas Banana Bread

Y I E L D S 1 SUP E R B IG LO A F (OR 1 2-1 6 MUFFINS)
INGREDIENTS 1 Preheat oven to 350 degrees

2 cups brown rice flour
and grease bread pan with
teaspoon baking soda
1 teaspoon baking powder coconut oil and a paper towel.
teaspoon sea salt
teaspoon cinnamon 2 In a large bowl, mix rice
cup chopped walnuts
3 eggs, beaten
flour, baking soda, sea salt,
6 ripe bananas, mashed baking powder, and cinnamon.
1 cup finely chopped kale,
packed 3 In a separate bowl, mix the
cup coconut sugar
1 teaspoon vanilla extract eggs, mashed bananas, coconut
cup coconut oil, melted sugar, vanilla, and melted
coconut oil. Add optional add-
OPTIONAL ADD-INS ins (walnuts, cacao nibs,
cup walnuts
chocolate).
cup cacao nibs
cup dark chocolate chips
4 Pour batter into your bread
TOPPING pan.
cup walnuts, chopped
cup cacao nibs 5 In a small bowl, mix together
tablespoon coconut sugar
tablespoon coconut oil,
topping ingredients. Sprinkle
melted over the batter.
6 Bake for 50-60 minutes, or

until a toothpick comes out
clean.
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NO TRANS FATS!
Growing up, we used to make banana
bread with Crisco (a man-made, trans
fat that has been directly correlated
with heart disease). Its a killer on
many fronts, but during the 70s and
80s, we had a culture of thinking
these spreads and faux lards were
healthier than plain ol butter.
Unfortunately not.

Keep an eye out for baked goods,
especially those coming from the
bakeries in your local supermarket.
More often than not, many big-shop
bakeries still use Crisco or other
brands of man-made shortening to
lubricate their sweets. Instead, just
experiment with easy recipes in your
own kitchen.
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smell my breath
Mint Chip
Soft Serve
BECAUSE WE GO GREEN FOR DESSERT TOO
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Mint Chip
Soft Serve
SERVES 2
INGREDIENTS FOOD + MEMORIES

2 large frozen bananas Somehow as we get
cup full fat coconut milk, unsweetened older, we still
avocado remember what foods
cup of fresh mint, tightly packed (stems included)
we grew up eating.
cup of kale, tightly packed (and roughly chopped)
Its a warm, fuzzy
Pinch of sea salt
2 tablespoons cacao nibs for ice cream feeling thats worth
2 tablespoons cacao nibs for topping passing down to your
kids or friends.
Sharing stories and
food somehow makes
1 Combine all of the ingredients in a life a bit more
food processor (or blender), except amazing.
for 2 tablespoons of the cacao nibs. This one is for Papa
Blend it up. Depending on the Jeong (Grahams dad).
strength of your food processor/ He loved mint chip
blender, you may need to add 1-2 everything,
especially the good
tablespoons of water to loosen things ol Baskin Robbins 31
up. Flavors ice cream.
2 Serve in individual cups/dishes and Heres to him and all

top with 2 tablespoons of cacao nibs. of those in your
family that have
passed on great food
memories.
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209
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BOOK SERIES VOL. I
209
oooooooooooo
FREEZER JOY
YOU CAN TAKE ANY OF OUR SMOOTHIE

OR ICE CREAM RECIPES AND THROW
THEM IN ICE CUBE TRAYS OR POPSICLE
MOLDS FOR YUMMY SNACKS!
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210
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BOOK SERIES VOL. I
210
oooooooooooo
5
thank
you
o ooo
211
ooooooooo
BOOK SERIES VOL. I
211
oooooooooooo
THANK YOU
THANK YOU
We wanted to take this time to

give a big shout-out to YOU for
downloading our book. If youve
made it this far, you are already
making healthy-living cool.
This book is dedicated to you,

your family and friends. Share it
with them, maybe read it out loud
after dinner one random night.
Were sure theyll be a laugh or
two. Give to them, what you
learned, and live this journey
together.
We wish you the best and look

forward to more.
Stay Woke!
o ooo
212
ooooooooo
BOOK SERIES VOL. I
212
oooooooooooo
THANK YOU
F R O M GR A H A M
I would first like to thank by me and pushing me to do my

my partner in crime, Steph, own thing. I know youre
who helped me to get my watching over us.
healthy back. Without her
To Keith (IN4M) in Hawaii,
testing recipes on me, Id
you solidified my choice to
probably be complaining about
lead a healthier life. If I
aches and pains, rather than
inspired you to eat more
enjoying all that I have been
greens dude, then Ive helped
blessed with. I thank you and
someone change. And that
Im looking forward to the
means a lot. To the other
great things ahead of us! I
homies that came up to me and
would also like to thank my
had the courage to ask How
family my Mom (Joan) for
can I eat like you?, were
your love and support, Dana
going to make eating healthy
and my bro-in-law Anthony for
cool together.
always understanding and
supporting me through lifes Stay blessed!
challenges, and to my late
father (Chew) this is for
you. Thank you for standing
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213
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BOOK SERIES VOL. I
213
oooooooooooo
THANK YOU
I THANK YOU Benzo Ben King Igei

FRIENDS + FAM
Rob Danny Estrada Cardiel
FOR ENDLESS
YEARS OF LOVE, Tommy Kerry Williams Peter Judd
SUPPORT,
LAUGHTER, Bryan Lew Nohl Drewbyrd
AND GUIDANCE. Robin Big Pauly Adem
Nancy Mak Mark Fatlace Mecky
Ross
Henry Kim Seitaro Chico Brenes
Norm
Ryan Ticson Mariachi Jack Curtin
John Mooney
Nelson Magara Karl Watson
Keith Kanagusuku
Alex Aquino StaminaX Tyrone LRG
Mega BlvckScvle
Randall Yopi HombreNino Chris Delve Kam
Yoshi Mr.44
Fred Akeem The Dream Jeong Family
Ferris Plock
Apollo Moto W-base The Tanakas
Matt Sharkey
ShortKut Akachi Chuy Gomez
Cessers
Miguel Papalote Otaki Marcel
Khalila
Orly Cukui Kenny & Trip BFox
MIN
Efrem Mucho Skinny Strada
CtotheJL Banana
David Sparks Naylor
Troy KIT415
David Ali Cam
Ando Kale Bop Frankie Subcrew
Reggie Slvstr Matt Jones
Nicols Kobe Subcrew
JayAnt Derek ParkLife
Mark Schlosser Miso and WNKK
J.R
Rube
Girl Family
Iamsu
Curt Sak JBillion
P-LO
JCCNC Hoop MvrsBlvck
Skip
Homies
Josh True
KuyaBeats
Sake1
Ian & Crissie
HBK Gang
Ant1
PFUNK
Awet
Scott Ong
Massan
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214
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BOOK SERIES VOL. I
214
oooooooooooo
THANK YOU
FROM STEPH
Id like to take this months old due to a heart

opportunity to thank my Mom attack at age 35, I dream to
(Bonnie), who has inspired meet you one day.
and motivated me to LOVE and
To my other half - Gfunk,
LIVE a meaningful life. I owe
KillahGraham, babe... I am
this to you. To my two older
looking forward to running
sisters, Alexis and Jaime, I
this marathon called life
am forever thankful to you
with you forever.
for taking care of me when I
was a lil baby and all that I thank God for my family and
you sacrificed. This is for friends. All of you have been
you. To my growing nephew who my guiding force for me to
continues to shine a light on lead a healthy, positive life
our family, I hope you read and share it with others and
this with your mommy and the world.
learn how much food is
important to your health. And I love you!
to my late father, Terry, who
passed when I was only 8
o ooo
215
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BOOK SERIES VOL. I
215
oooooooooooo
THANK YOU
I THANK YOU Tari, Ryan and Sarah Bolton

FRIENDS + FAM girls!
FOR ENDLESS Anwar + Mind
YEARS OF LOVE, Deanna (and your Travelers
SUPPORT, doggy bags)
LAUGHTER, Shoutout to my
Paul & Aurora ol Upward Bound
AND GUIDANCE.
(from my Kids
favorite
GreenHearts Luversa Sullivan
Mommy, Lex, Family Farm (one of the best
Jaime, and Xave (CSA) mentors ever) -
R.I.P.
My other half - Maxine & Joel
Gfunk (and Plow fam) Doug Lee
The Jeong fam My TRX boot camp Jae Yee

students
All of my Dominic Nquyen
Aunties and Wendy & Harry
Uncles that Crissie & Ian
helped take care Tiff Sippel
of me (near and David Sparks
far) John Bansavich
The Institute
All of my Sister Godbertha for Integrative
cousins and Nutrition
Ginny Wallace
cousins, cousins
Ms. Kim Mendez
Kim & Jase
Cecily & Khalila
(my fave girl Ms. Gavino
Tanisha
twins of all
Mrs. Gavino
times) Mike & Sara
HNA, St. Paul,
Umi and Mosi (my Mae & Fran and USF teachers
fave guy twins
that pushed me
of all times) Anisha & Ryan
beyond limits
Ngarie + NZ fam Lor & Nels
Maria & Gabe Chiraag

(and entire
Skimble crew) Mark Buswell (my
first and best
My fave Dr. Art Director)
Thalia
Canela Paine
Shani & Jeff
o ooo
216
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BOOK SERIES VOL. I
216
oooooooooooo
6
our
shop
o ooo
217
ooooooooo
BOOK SERIES VOL. I
217
oooooooooooo
OUR SHOP
THE HEALTHY LIFESTYLE CO.
IN 2015, WELL BE PRODUCING

SOME REALLY COOL APPAREL
AND HOME GOODS.
There will be custom-sewn tees for men and

women that are locally produced in our hometown
of San Francisco. Were also crafting
convertible tea towels that transition into
Japanese Furoshikis (a wrapping cloth to carry
goods like your lunchbox and groceries).
And...who doesnt love a new tote to lug your
stuff around? We do!
Scattered throughout will be hand screen-

printed designs with fun + bold messaging to
keep you motivated, inspired, and in-style too.
Dont miss out!

SIGN UP FOR UPDATES + GIVEAWAYS HERE
SAY HI
take a peek
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218
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BOOK SERIES VOL. I
218
oooooooooooo
OUR SHOP
T E A T O WE L S / F U R O S H I KIS
Multi-use
tea towels
that convert
into handy
carrying
sacks.
W A K E T H E W O LV E S .C O M
o ooo
219
ooooooooo
BOOK SERIES VOL. I
219
oooooooooooo
OUR SHOP
T O T E B A GS / P O S T E R S / AP P ARE L
o ooo
220
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BOOK SERIES VOL. I
220
oooooooooooo
OUR SHOP
coming soon...
AND OF COURSE, MORE BOOKS

TO ADD TO YOUR COLLECTION!
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221
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BOOK SERIES VOL. I
221
oooooooooooo

WaketheWolves KaleAllDayErrDay Edition01

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Prepared exclusively for vejasjuokias@gmail.

com Transaction: 0019710814

Graham Jeong + Stephanie Wong

ILLUSTRATIONS Graham Jeong

Copyright 2015 Wake the Wolves, Inc.

Prepared exclusively for vejasjuokias@gmail.com Transaction: 0019710814

Prepared exclusively for vejasjuokias@gmail.com Transaction: 0019710814

This book is dedicated to the hard

You have taught us how to create

Welcome to the first

When we first brainstormed the

Yes, Wake the Wolves is rooted in

Can we actually create impact

Perhaps. Perhaps not. Well let

Be on the lookout for more crazy,

THIS BOOK IS BROKEN DOWN

oooooo chapter is written

CLICK ON THE ICONS BELOW TO JUMP BACK AND FORTH,

We felt like crap

TIME IS NOW Nobody will care more about your

* did I get sleep last night?

5. Steph went back to school for

7. Steph decided to quit her job and

wakethewolves.com, but well give 2015

THE WAKE THE WOLVES WAY OUR MISSION

Our approach to healthy-conscious From this day forward, our mission

Youre on the HOT, exclusive mailing list, right?

OOOOOOSIGN UP ON THE WEBSITE

5 PLACES WE BET YOUVE SEEN

Its 2015 and currently

This ornamental kale

Who knew? With kale as

Check out your local

Its extremely hardy and

Burgers are loved world-

When we talk about kale as 5

These spots tuck kale off

This is our homemade

CHOPPED & READY

FRESH BUNCHES FLASH FROZEN PRE-WASHED IN BAGGIES

we jumped the gun.

We thought you already knew...

THAT KALE IS THIS

that dates way back before

the great, World War II.

now back to the story

THANK YOU THANK YOU

to the hands that picked to the plants and animals

the hands that made this

from Germany to Africa,...

to our very own.

NOT ONLY HAS KALE

the texture reminds us

that take the bitter green

weve been known to kill

HERES THE COST OF KALE

Average cost of organic and

To us, it first tasted (and

we spat it back out

the benefits that these special,

this RULE before,

Please try something

THAT FOOD IS...