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Break out the scented candles, turn on some Barry White, and get ready to massage your kale. Kale is a nutritious green vegetable rich in vitamins A, C, and K, as well as calcium and iron. But if you're going to eat it raw, say in a salad, you may enjoy it more if it's given a good rubdown.

Wondering where to begin?

First, rip out the stems and save them for a smoothie. Tear the leaves into bite-size pieces, then wash and dry them with a salad spinner. Place kale in a large bowl and pour on dressing, such as a vinaigrette. 

Lemon Meringue Kisses. This yummy recipe is gluten-free and gout-friendly. And it's only four ingredients.

Enjoy this flavorful salad blending the flavors of pineapple, green apple and yellow pepper. This Simply Salad contest winning dish was submitted by Priscila Forteza, UMass Memorial Health - HealthAlliance-Clinton Hospital, Clinton, MA. 

Serves 4

Just a few ingredients give your broccoli a flavor lift. This Simply Salad contest winning dish was submitted by Linda Ciccone, UMass Memorial Medical Center, Worcester, MA. 

Serves 4

These gluten-free carrot oat bran muffins could be a great way to start the day or satisfy an afternoon hunger pang. Substituting apple sauce for oil cuts calories and fat and adds flavor. Your family will love them. 

12 muffins

Did you know that water makes up approximately 60% of your body weight? Your body depends on it for survival as every cell, tissue and organ needs it to properly function. But are you really getting enough? Are there ways to make hydrating more fun? 

Before we dive into how to hydrate, you should understand why it's important. Hydration is key in helping your body:

A perfect dressing for a perfect party vegetable. Brussels sprouts can be substituted with broccoli, turnips, kale or another favorite veggie. Serve over chicken or other protein, eat as a side dish, or try it as a healthy mid-afternoon snack. 

Serves 4