It packs a lot of nutrition in its leafy greens. Just one cup of chopped kale will give you more vitamin C than an orange and more than your day’s worth of vitamin A, along with good amounts of B6, magnesium and calcium. There are lots of varieties too – my kids’ favorite is elephant kale!
This is an easy yet pretty salad which takes minimal time to make. The lemon juice softens the raw kale and keeps the avocadoes from turning brown. Makes you think about what awesome things lemon juice does inside our own body, too!
To de-rib kale, hold the stem in one hand and grab the kale leaves in the other while ripping up on the leaves, separating the leaf from the rib. Discarb the ribs or chop and save to add to soups and stews.
To juice a lemon, cut lemon in half and squeeze the lemon juice into your cupped hand over a bowl – the seeds will stay in your hand and the juice will drip through your fingers.
You can make this salad the day ahead. Additional ingredient options or substitutions are up to you. What we’ve included in our recipe adds crunch and sweetness.
- 1 bunch raw kale, rinsed and shaken dry
- 2 ripe avocadoes
- 2 lemons, juiced
- 1/2 of a red, yellow, or orange bell pepper, seeded and diced
- 1/4 cup craisins (dried cranberries)
- 1/4 cup chopped nuts (we used spiced pecans – see photo below)
- 1/4 cup red onion, thinly sliced
- salt and pepper to taste
Take out a large bowl and set aside. (It helps to have one with a lid.) De-rib kale (see above). Rough cut kale leaves into bite sized pieces and then put in large bowl.
In medium bowl, mash avocadoes with freshly squeezed lemon juice (see above). To this bowl, add rest of ingredients and stir to combine. Pour contents of this bowl over the kale in the large bowl and combine everything using your hands.
Put on lid and refrigerate until ready to serve. Can be kept in fridge for up to 2 days. Combine well prior to serving.
Caitlin Russell MS RD