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3 Ingredient Massaged Kale, Avocado Salad

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While I love olive oil, sometimes I like to get the benefits of an avocado into my meal! This simple salad uses the avocado as the fat instead of olive oil, and integrates it as part of the dressing.

Further Food Commentary:

This salad is a refreshing, simple & quick meal and with only three ingredients! I love using the healthy fat from the avocado as the dressing instead of adding additional fat from olive oil. An easy way to round out this meal and make it a balance of protein, fat, carbs would be to add protein such as hemp seeds if vegan, anti-inflammatory salmon or grilled chicken.

By Amy K. Fischer MS, RD, CDN
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3 Ingredient Massaged Kale, Avocado Salad

Stars ( Reviews)

  • Prep Time:10 mins
  • Cook Time:0 mins
  • Servings: 4

Ingredients

1 bunch kale

½ of a ripe avocado

¼ cup lemon juice

salt and pepper to taste

 

Optional toppings: slivered almonds, sliced apple, sliced fennel, carrot ribbons etc.

 

Instructions

  1. Using your hands, coat the leaves with the avocado and lemon juice, massaging the fat and lemon juice into the leaves.
  2. Let sit for 5-10 minutes to allow acid from the lemon to break down the leaves.
  3. Add salt and pepper and any other toppings you’d like and enjoy!
Using your hands, coat the leaves with the avocado and lemon juice, massaging the fat and lemon juice into the leaves. Let sit for 5-10 minutes to allow acid from the lemon to break down the leaves. Add salt and pepper and any other toppings you’d like and enjoy!

Nutrition Information

Per Serving:  Calories: 151; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 34mg; Potassium: 663mg; Carbohydrate: 14g; Fiber: 6g; Sugar: 1g; Protein: 4g
Nutrition Bonus:  Vit A: 206%; Vit C: 147%; Iron:7%

Did you know you can add Further Food Collagen to any recipe for an additional protein boost? Learn more here.

 

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6 thoughts on “3 Ingredient Massaged Kale, Avocado Salad

  1. Pingback: Simple Lunch Ideas: 19 Three-Ingredient Recipes You Can Throw Together - Healthky

  2. Emilie Josephine

    Diana your recipes are so simple and delicious! This is a nice one because you can mix in whatever is in your fridge.

    Reply

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