Saturday 15 January 2011


Kale Avocado Salad/Grønkål avocado salad/羽衣甘蓝牛油果拉酱 [yǔ yī gān lán niú yóu guǒ shā lā]

Serves 4

Preparation Time: 25 minutes

- 1 head kale, discard stem and shred leaves (I prefer the taste of curly kale for this one)
- 1 avocado
- 1 cup tomato chopped
- A handful of black olives chopped into half
- 1 stalk of spring onions
- 2 - 4 tablespoons olive oil (go for less if you can)
- ½ squeezed lemon or lime juice
- ¼ to 1/ teaspoon Himalayan sea salt
- For extra yummy…add 1-2 sheets untoasted nori (snip up with scissors into little bits)
- Optional toppings: walnuts, pine nuts, raisins, flax seeds, sesame seeds

1. In a mixing bowl, raw cook the kale by mushing it with olive oil and Himalayan sea salt with hands to create marinated/wilted effect on kale. This also makes it much tastier and easier to digest.

2. Mix in the avocado, tomatoes, spring onions, walnuts, flax seeds and olives and toss with salad fork and spoon.

3. Squeeze in lime or lemon, mix well and serve.

Nutritional Value:
The leaves of the kale plant provide an earthy flavor and more nutritional value for fewer calories than almost any other food around. It has gained recent widespread attention due to their health-promoting, sulfur-containing phytonutrients.

Kale is an excellent source of vitamin A, vitamin C and manganese. It is also a very good source of dietary fiber, copper, calcium, vitamin B6 and potassium.

Human population as well as animal studies consistently show that diets high in cruciferous vegetables, such as kale, are associated with lower incidence of a variety of cancers, including lung, colon, breast and ovarian cancer.

A study of Chinese women in Singapore, a city in which air pollution levels are often high putting stress on the detoxification capacity of residents' lungs, found that in non-smokers, eating cruciferous vegetables lowered risk of lung cancer by 30%. In smokers, regular cruciferous vegetable consumption reduced lung cancer risk an amazing 69%!

Additional Information:
Eating kale raw gets the most nutrients out of it. If you are tired of always eating it stir-fry, this is a very easy and tasty recipe for raw kale salad. My Superstar and I tried it for dinner tonight, and we really really enjoyed it. It is not just healthy, but truly truly delicious. I wish I had known earlier that healthy wholesome food can taste so delicious! But better late than never! Try this recipe out or you can come over as our guest :-)

Here is a great video by the raw food coach, Karen Knowler…demonstrating how to make this salad:

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