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Chef E-Dubble’s Grilled Chicken Kale Salad w/ Mixed Fruit and Roasted Almonds



chef e dubble, kale salad, fruit, almonds

What you’ll need:

1. One bunch of kale roughly chopped
2. ½ cup of shredded carrots
3. ½ cup of chopped green onions or ¼ quarter cup—it depends on the version, I usually write “to taste” in the notes whoever the person is that’s creating it
4. ¼ cup of raspberries, ¼ cup of blueberries, and ¼ cup of strawberries
5. ¼ cup of roasted almonds – when I say “roasted,” you can do them on the stove top or you can do them in the oven. You’re going to get your pan probably on a light heat and your quarter cup of almonds in the heat. There’s a lot of natural oil in nuts, which you want to release.

Directions for preparing the salad:
Add all of the ingredients into a mixing bowl, but we’re also going to make a quick vinaigrette.

What you’ll need: 

1. 2 tbsp. of olive oil *we want the kale to really be coated
2. 2 tbsp. of balsamic vinegar
3. Salt and pepper to taste
4. Add to salad mixture and toss
5. Place salad mixture in the refrigerator

What the refrigerator is going to do is break the green down a little bit so that it’s consumable and a little bit more enjoyable.

Directions for preparing the chicken:

Chicken breast or thighs — a lot of people have trouble cooking chicken breast. They dry it out. So, what I would suggest is you grab boneless chicken thighs—a very tender, juicier meat. A lot of people stay away from the darker meat, but it’s actually a little bit more flavorful. The chicken helps actually break the kale down a little bit, because kale can be rough and sometimes it needs to be cultivated by something warm or a vinaigrette that’s going to help break it down.

Now let’s go over to our chicken and you just want to mince two or three cloves of garlic. You want about a tablespoon of olive oil to be poured on top of that chicken. Salt, pepper, garlic and then I love thyme. Sometimes it’s hard for people to use dried thyme, but I would suggest using fresh thyme leaves- two branches. So, take the leaves off two branches and right now we’re seasoning our chicken and we’re going to use the thighs. And then, once that’s all seasoned together, we have our salt, our pepper, our minced garlic, our thyme and chili flakes. Chili flakes are also a natural appetite suppressant. So, definitely add in a little chili flakes. And then we’re going to turn our grill on and I’m going to grill it on both sides for about six to seven minutes. Depending on the size that you have—I drop it in the oven for another three to four minutes to make sure you really got it cooked all the way through.

I do keep the skin on, but if you are trying to get away from actually eating the skin, you can take it off and not change the recipe.

Putting it all together:

Take out your kale salad and place it on a dish. Take our chicken, put some nice slices through it, and now we have our grilled chicken kale salad with mixed fruit and roasted almonds.

chef e dubble, kale salad, fruit, almonds

Grilled Chicken Kale Salad w/ mixed fruit and roasted almonds – Credit: Chef E Dubble

Ilen & Lauren Bell are the husband and wife team behind Black Fitness Today, born, in 2011, out of their motivation to change culture, build a platform and lead the charge. Their purpose is to help change the culture towards health and fitness in the African-American community, showcase those who are making an impact, and promote healthier living. They also aim to serve as a platform for African-American fitness and health professionals and enthusiasts who are otherwise overlooked in traditional fitness media.

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Your Guide To Shopping For Produce

Find out what produce you should definitely buy organic, and what is okay to buy conventionally



It seems to be getting harder and harder to know what is being sold to us at the grocery store. We know that the beautiful, shiny produce is the most affordable but probably contains the highest amounts of wax, pesticides and other chemicals. However, organic can be a bit pricey and possibly unavailable, depending on where you have access to shop.

Did you know that the USDA found a total of 178 different pesticides and pesticide breakdown products on the thousands of produce samples it analyzed? The pesticides persisted on fruits and vegetables even when they were washed and, in some cases, peeled.

See what happens when you pour hot water on conventional apples. The chemicals literally melt! It’s important that we buy organic and if we cannot, at least wash our produce prior to consuming (Video: Laurline Eldemire Lawrence via Facebook):

Check out the most recent list of produce that you should preferably buy organic, known as the ‘Dirty Dozen,’ and which produce is safe to purchase conventionally, known as the ‘Clean Fifteen.’ While you may not find every produce item you like to eat on these lists, this is a great start!

fruit, vegetables, organic

Dirty Dozen/Clean Fifteen. Credit: EWG

Read the full report here:

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Drink Your Way to Fat Loss

Let’s start with water and its importance to fat loss……notice I say “Fat Loss” because I view it differently than “weight loss”. Eliminate carbohydrates, fast, go on a juice diet, detox, cleanse or drink some sort of weight loss shake and inevitably you will lose weight. However, you generally will gain it back…and if you are super unlucky…plus some!

On average, I would say that prior to my lifestyle change, I was lucky to finish a bottle of water a day. I didn’t think about drinking and I consumed most of my liquids in the form of tea or coffee during the day as I was never a soda drinker.

If you want to lose FAT, here are a few reasons water is so important to your success.

1. Appetite Control – Water is an appetite suppressant which means that drinking enough of it ensures that when you do feel hungry you really need something to eat. Drinking a lot of water helps to keep hunger at bay!

2. Toxins – Water clears toxins and helps fats pass through your system before they can be stored. Water helps any substance your body doesn’t need exit safely and aids in transporting the necessary nutrients throughout your body.

3. Kidney function – The kidneys require water to carry out their duty of processing waste products efficiently. When the kidneys don’t have enough water, the liver comes to aid. Part of the liver’s responsibilities is to take your stored fat and turn it into energy you can use. Therefore, by not drinking enough water you are slowing down the speed at which the liver can do it’s work. Drink more water and let the liver turn your FAT into ENERGY!

FIT TIP-Drink 8 oz or 1 glass of water every hour at work. One 8 hour shift meets the average daily requirement of 8 glasses (64 oz) a day.

4. Hormones – As you start to cut the amount of food you are taking in as most people do when they are trying to lose weight the body senses this lack of calories. From an evolutionary perspective, whenever there was a lack of food there was also a lack of water. By consuming enough water, you tell the body there is “No Emergency” and that it is safe to let go of the fat rather than hoard it.

5. Hydrated Muscles – Muscles that are hydrated are stronger which leads to better workouts, more muscle growth and ultimately increases your metabolism. Muscles burn more calories just by their mere existence!


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@iamnayfit – 5 Tips to Make Your #BodyGoals A Reality and Getting Results In 28-Day Challenge

Ilen Bell, MS, CSCS, Co-Founder of Black Fitness Today




What is the #Ri28 challenge?

The 28 day challenge was made when we put together all of the elements needed to lower your body fat percentage quickly and efficiently.  The combination of reducing carb intake and increase activity on a daily basis is key to fat loss.

What can people expect over 28 days?

Clients can look forward to a no stress program. No gym membership is needed , no gym equipment is required. All you need is $39 and a device to watch the workout on.

Who is the #Ri28 challenge for?

This challenge is for anyone who wants to tighten and tone. This a great way to spice up your normal cardio routine with high intensity interval training.

Why should people join the challenge?Anyone wanting for feel better and look their best should join the #Ri28 family. 2017 is coming to an end and it’s time for bring in the new year feeling and looking  like the best version of YOU!

What are your Five Tips to Make #BodyGoals A Reality?

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