Massaged Kale Salad with Avocado Recipe

Looking for an easy Massaged Kale Salad with Avocado recipe? Learn how to make Massaged Kale Salad with Avocado using healthy ingredients.


Submitted by spotter77

Makes 6 servings



Because I was craving kale. No, seriously. It's a cobbled-together version from Cookus Interruptus and I Heart Kale. And also, I was craving avocado.

Recipe Ingredients for Massaged Kale Salad with Avocado

1 lb. kale
1 t. sea salt
1/4 c. olive oil
2 T apple cider vinegar
1/4 c. raisins
1 small apple, diced
1/4 c. sunflower seeds
1 avocado

Recipe Directions for Massaged Kale Salad with Avocado

  1. Rinse kale and remove stems; some advise giving the pieces a spin in the salad spinner and then cutting the leaves into chiffonades. Yeah, I didn't do that. You, however, should knock yourself out if you feel so inclined.

  2. Place into large bown with 1/2-1 t. sea salt and massage 1-2 minutes or until kale wilts. More salt may be required if it doesn't start breaking down after 2 min. Go by 1/4 tsp.-fulls and see how you go.

  3. Optional step: Let kale "rest" 30 minutes. If you haven't got time, however, don't sweat it.

  4. Transfer kale to a clean bowl (if you like), add other ingredients, mix, and enjoy.

  5. Final note: add avocado right before serving or you get that whole discoloration thing. Add pepper and lemon juice to taste (and salt if you like, but there's plenty in there now, I promise).

Categories

Vegetables, Salads, No Cook, Quick

Nutrition Facts
Serving Size 149.5g
Amount Per Serving
Calories
211
Calories from Fat
139
% Daily Value*
Total Fat
15.5g
24%
Saturated Fat
2.1g
10%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
348mg
15%
Potassium
581mg
17%
Total Carbohydrates
18.1g
6%
Dietary Fiber
4.6g
18%
Sugars
5.7g
Protein
3.8g
Vitamin A 234% Vitamin C 158%
Calcium 11% Iron 10%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • No cholesterol
  • High in manganese
  • Very high in vitamin A
  • Very high in vitamin C
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