Eating Healthy Isn’t a Four Letter Word

January 14, 2014 1

Eating Healthy Isn’t a Four Letter Word

No, it really isn’t. And a few simple changes to your diet are not just good for your general health, but can also be delicious. Plus, eating healthy is no more difficult than eating poorly. The only thing that has to change is your thinking.

Sam the Cooking Guy


  • Prep Time: 10 minutes
  • Cook Time: 5 minutes
  • Yield: Serves 4


  • 5 Tablespoons olive oil
  • 1 - 15 ounce can whole kernel corn, drained well
  • 1 - 12 ounce bag chopped kale
  • 2 ripe avocados, diced small
  • Juice from 1 lemon
  • 1 clove garlic, minced
  • 2 Tablespoons Dijon mustard
  • Good pinch salt & pepper


  1. Heat wok or non-stick pan until almost smoking and add 1 tablespoon oil & the corn.
  2. Cook until softened and well browned in spots, about 5 minutes - remove to a bowl and let cool.
  3. Chop kale into even smaller pieces and put in a large bowl with diced avocado.
  4. Make dressing by combining remaining oil, lemon juice, garlic, Dijon and salt & pepper – mix very well.
  5. Add avocado & corn to the kale then as much dressing as you like - toss well and put in fridge about 15 minutes to let all the flavors come together. Serve.

Comments (1)

  1. We recently went to satellite tv in the Palm Springs area. We used to have a local San Diego station on cable where we watched Sam all the time. He’s been a favorite for many years, all the way back to Fitness TV. So glad that Sam got this new gig. Hello to Sam, Michelle and Shannon.
    Thanks BB&B,
    Barbara and Fred

    - Barbara Tamm

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