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  • Avocado and Kale Salad
    Avocado and Kale Salad Mo Govindji
  • Avocado and Kale Salad
    Avocado and Kale Salad Mo Govindji
  • Avocado and Kale Salad
    Avocado and Kale Salad Mo Govindji
  • Avocado and Kale Salad
    Avocado and Kale Salad Mo Govindji
  • Avocado and Kale Salad
    Avocado and Kale Salad Mo Govindji
  • Avocado and Kale Salad
    Avocado and Kale Salad Mo Govindji
  • Avocado and Kale Salad
    Avocado and Kale Salad Mo Govindji
  • Avocado and Kale Salad
    Avocado and Kale Salad Mo Govindji
  • Avocado and Kale Salad
    Avocado and Kale Salad Mo Govindji
  • Avocado and Kale Salad
    Avocado and Kale Salad Mo Govindji

Massaged Avocado Kale Salad

Nabila Juma
25 February 2017
10 mins PreparationServes 410 mins Cooking time

Have you massaged kale for raw salads? Rubbing the avocado and lemon dressing into the leaves helps to soften them and ensures that every bit is deeply infused with flavour. Get your hands dirty - you won't regret it!

Healthy Hints

Did you know avocados are a fruit? Loved for being rich and buttery, they're a great source of antioxidants, fibre, and folate. Around two thirds of the total fat in avocado is monounsaturated fat; which is key for a healthy heart. Kale is a great source of plant-based calcium and iron, and offers a powerhouse of nutrition; high in vitamins A, C, and K. Vitamin K supports wound healing, keeps your bones healthy and maintains blood vessels

Ingredients

  • 350 g kale

    1 large avocado

    1 large lemon, juiced

    ⅛ tsp salt

    ⅛ tsp pepper

    4 small radishes

    2 tbsp raw sunflower seeds, hulled

Cooking Guide
  1. Wash the kale and pat dry. Rip the leaves off the stems and then tear the leaves into bite-sized pieces. Place into a large bowl and discard the stems.
  2. Halve the avocado, removing the stone. Scoop out the flesh and add it to the bowl.
  3. Add the juice of one lemon, salt and pepper to the bowl. Using your hands, massage the avocado and lemon juice into the kale leaves, squeezing and twisting to coat each leaf evenly with the mixture.
  4. Once completed, the leaves should turn dark green and glisten with the avocado and be quite tender.
  5. Garnish the salad with the radish slices and sunflower seeds. 

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Food Facts

  • Fat
    Med
  • Sat Fats
    Med
  • Sugars
    Low
  • Salt
    Med
  • Calories151kcal
  • Protein4.7g
  • Fat10.0g
  • Saturated fat1.4g
  • Trans fat0.0g
  • Cholesterol0.0mg
  • Carbohydrate15.1g
  • Sugars (Total)2.7g
  • Fibre6.0g
  • Sodium115.30mg
  • Salt equivalents0.3g
  • Iron1.9mg
  • Vitamin A676.5RAE
  • Vitamin C115.7mg
  • Vitamin D0.0mcg
  • Vitamin B120.0mcg
  • Potassium688.5mg

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