Kale, Avocado and Apple Salad

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Ingredients

Adjust Servings:
2 leaves Kale fresh
1 Onion red
1 Apple sweet kind
1 tbsp. Apple cider vinegar
1 tbsp. Lemon juice
1 Avocado medium
1 clove Garlic
1 Cucumber
a handfull Sunflower seeds
Salt and Pepper to taste

Kale, Avocado and Apple Salad

A real superfood salad to boost your immune system during the colder months!

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    Ingredients

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    Kale is finally in season! I enjoy kale raw and cooked. It is a great as a superfood addition and also the main ingredient to many different dishes. Kale salads are very healthy because we consume it raw and there isn’t any nutrient loss. Kale, Avocado and Apple is such a rich combination of flavours in a salad. I love experimenting with salads and try to add unexpected ingredients so that it won’t be boring. However, I do enjoy classic green salads too! I have got a bunch of fresh kale from the farmers market on saturday and immediately so many recipes have come in my mind! I missed kale as it is not available in my town in the summer time,that is why now it is a great time to use kale in my cooking as much as possible:)

    Kale Nutrition Facts

    Kale is incredibly nutrient-dense food, that is why we can often see it in the superfood lists. First of all, only 100 grams of raw kale contains over 300% Vitamin A (mostly Beta Carotene and Retinol Activity Equivalent) of our daily value, which means it is great for our skin, hair and overall health. Kale is also high in vitamin C (200% of our daily value), great for supporting our immune system. Vitamin K is another winner in Kale, it is incredibly high in it. So high that eating a 100 g. of raw Kale once will provide you enough vitamin K for 10 days!!! Moreover, Kale has decent amounts of minerals, such as Potassium (13 % of DV) , Calcium (14% of DV), Iron (9% of DV) , Manganese (39 % of DV) and Copper (14 % of DV). If  you need more information, read more detailed nutrition label here.  Kale is a good source of almost all essential amino-acids as well. I don’t see any reason not to eat Kale and especially in this great salad.

    Flavour and Texture

    Kale, avocado and apple recipe combines flavours, which balance each other. Kale is pretty neutral in taste, tha is why I added notes of sweetness and tanginess here. We combine kale with apple, which bring out so much flavour and adds sweetness. Onions and garlic contrast that sweetness and add even more crunch to the texture. Avocado makes this salad so creamy and tender. You might think that kale is pretty harsh if you touch it. However , if you give it a light massage with your hands before adding to a dish, it becomes pretty soft. But in this salad I use a food processor to save the time of chopping kale into small pieces and that way we don’t even need to massage it, the softness comes by itself.

    I own a Thermomix, that is why I often use it to chop salads too, because I can control how small or big I want my pieces to be. You can feel free to use either a food processor on a very light mode or just chop the kale with a knife!

    If you want more salad recipes with avocado and greens, check out this Beetroot-Avocado Salad recipe.

    Please share , like and subscribe to my blog to get all the tasty and healthy recipes!

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    Steps

    1
    Done

    Chop the main ingredients

    Finely chop the onion, kale and apple or use a food processor. Mash an avocado with a fork.

    2
    Done

    Mix the dressing

    Add to a small bowl pressed garlic, apple cider vinegar, lemon juice and mashed avocado, stir until well combined. Add salt and pepper according to your taste. Chop half a cucumber into bite size pieces and the second half slice in circles.

    3
    Done

    Mix and ready!

    Combine all the ingredients together, mix well with a dressing so that every piece of kale could absorb that juiciness of apple and the dressing. Let the salad sit for 10 minutes. Meanwhile garnish with some sunflower seeds and cucumber circles.

    Enjoy!

    Victoria

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