Wednesday, January 2, 2013

Lemony Avocado Kale

This is my favourite thing right now - I'm eating it every chance I get.  I just can't get over how delicious the combination of lemon, avocado and kale is.  Preparation takes only a few minutes and the final product is is loaded with iron, fiber, heart-healthy (un-saturated) fat,Vitamins C, A, and many of the B vitamins.  It also has a healthy dose of protein and lots of calcium.

The main ingredients you need are kale, lemon, avocado, salt, and nutritional yeast (which I suppose would be optional, but HIGHLY recommended).  Two things cause the magic:  1.  Massaging the salt and lemon juice into the kale leaves.  2.  Soft, buttery, vitamin packed avocado standing in for the oil.   From this basic recipe you can expand by adding bell pepper or tomato to juicy things up, croutons to add crunch, or nuts and sun-dried tomatoes for additional taste and texture.

Happy New Year, people!  May you enjoy vibrant health in 2013.  This salad is a good place to start.


1 large bunch kale
1 medium avocado
1 lemon
1/2 tsp salt
  •  De-stem, wash, rough chop the kale and place in a large bowl.
  • Squeeze the lemon over the kale, getting as much juice as possible (I even pull out and add some of the pulp), sprinkle in the salt, and massage it all together with your clean hands.    
  • Set aside to let the kale wilt for 10 to 20 minutes.  (I've skipped this step in a hungry frenzy and still had great results, but the kale will soften and soak up the flavours more if you let it sit.)
  • Before serving, sprinkle in the nutritional yeast, add the avocado and fresh cracked pepper.  Mix well, not being too gentle with the avocado - you want it to get smashed up and well incorporated into the dish.
  • Serves two as a main, four or more as a side.  

If you have them on hand, garnish with pumpkin seeds and sliced sun-dried tomatoes.  Make a more substantial meal by serving with brown rice or quinoa.

1 comment:

  1. Holy yumm. We have actually had the discussion about how many potlucks we can bring this to before our friends stop inviting us for crimes of monotony.