One serving of kale (1 cup) has your full RDA for vitamin C, about twice the RDA for vitamin A and almost 7 times the RDA for vitamin K. Kale also has a quarter of your RDA for manganese, along with a respectable amount of copper, potassium and calcium. As a member of the brassica, or cruciferous, vegetable family (which includes broccoli, cauliflower, collards and cabbage) kale is also loaded with cancer-fighting antioxidants and sulforophane.
Smoky Avocado Kale Salad
This recipe features a super-creamy avocado dressing, flavored with smoked paprika. You could use regular paprika, but finding the smoked version is very much worth it. Toss this awesome dressing with massaged kale, sweet and crunchy red pepper, juicy cucumber and edamame beans for a delicious and nourishing salad.
Servings: 2 servings
Ingredients
Dressing
- 1 avocado
- 1 clove fresh garlic, or 1/4 tsp garlic powder
- 1-2 Tbsp apple cider vinegar, depending on how tangy you like it
- 3/4 tsp smoked paprika
- 3/4 tsp onion powder
- pinch sea salt
Salad
- 2 cups kale, chopped
- 1/2 bell pepper, chopped
- 1/4 cucumber, chopped
- 1/2 cup edamame beans, shelled and thawed
- 1 green onion, chopped
Instructions
Dressing
- Put the avocado, vinegar and seasonings with about 1/2 cup of water in a blender.
- Puree, adding more water to get the consistency you want for your dressing.
Salad
- Cut the stems off the kale if you don’t like them, and chop the kale into bite-size pieces.
- Sprinkle them with a bit of salt and massage them with your fingers until they wilt and get some moisture on the outside.
- Put the rest of the veggies in a bowl, and toss with the dressing.
- The salad is great served on its own, with a bowl of soup or in a wrap.
Nutrition
Calories: 203kcal | Carbohydrates: 20g | Protein: 6g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Sodium: 40mg | Potassium: 941mg | Fiber: 9g | Sugar: 3g | Vitamin A: 12100IU | Vitamin C: 225.2mg | Calcium: 130mg | Iron: 2.5mg
