Kale and Avocado Salad
My love for avocados continue. On and on. And on. Whether I’m whipping up chocolate pie, key lime pie, chocolate milkshakes or a simple kale salad, I bite into one of these beauties every.single.day. Their creamy texture and skin enhancing perks are only two of the reasons avocados have become a kitchen necessity. They are pretty much the perfect food, go with just about everything, and take on the flavor of the food you add to them. This week, I have been eating them with scrambled eggs. Add a pinch of salt and pepper and I am utterly satisfied. My friend, Jeff, now calls me Avocado Amy, after watching me devour every last bite of one at Kerbey Lane and witnessing my enthusiasm for the rich, green darlings.
My affection for kale is no secret. My body begs for it and will revolt when I’ve gone more than two days without raw greens. Because I have not been craving my go-to green smoothies this week, I needed a way of getting some kale into my diet in non-beverage form. This salad is so simple to put together and full of antioxidants. I massaged the kale with lemon juice for easy digestion and added some red onion, avocado and fresh garlic for flavor, texture and nutrition. It makes a great, filling lunch and will keep for a day or two in the fridge.
Kale and Avocado Salad (Serves 4)
1 head of kale (about 8 cups, chopped)
1/2 red onion
2 garlic cloves
1 lemon, juiced
1/4 cup extra virgin olive oil
1 tsp. salt
1 tsp. black pepper
1. Remove stems from kale leaves. Chop leaves into small pieces. Place in large bowl.
2. Finely chop 1/2 red onion into small pieces. Add to bowl.
3. Mash garlic cloves and chop into tiny pieces. Add to kale leaves.
4. In a small bowl, add lemon juice, olive oil, salt and pepper. Stir well with a fork. Add to kale salad and massage with hands until leaves are thoroughly covered.
5. Chop avocado into small pieces. Add to salad.
6. Serve and enjoy!
Provided by: TASTE
30 mins total 15 mins prep
- 1/2 pound organic potato, coarsely grated
- 1/2 pound organic baby zucchini, coarsely grated
- 1 organic egg
- Sea salt and freshly ground black pepper, to taste
- 2 tablespoons Parmesan, grated
- 1/2 cup olive oil, for frying
- Rinse the grated vegetables in a colander, then squeeze dry in a tea towel. Lightly beat the egg with the seasoning then add the cheese and vegetables, and mix. Place the mixture in a colander to drain any excess moisture.
- Drop dessert-sized spoonfuls of the mixture into shallow medium-hot oil then gently fry until golden, crisp and cooked through.
The health benefits of a Mediterranean diet are numerous – better heart health and reduced risk of cancer, just to name a few. Use these swaps to make your diet more Mediterranean.
Instead of: Butter
Choose: Olive Oil
The Payoff: No cholesterol and an abundance of heart-healthy monounsaturated fats. Drizzle on salads, add to marinades and use to sauté veggies.
Instead of: Beef
The Payoff: A boost of omega-3 fats. These good-for-you fats are also found in walnuts, flax seeds, and canola oil. Make this easy grilled salmon with a fresh fruit salsa for a quick weeknight dinner.
Instead of: Salt
Choose: Fresh Herbs
The Payoff: Slash the sodium but lift up the flavor. Herbs will also add cell-protecting antioxidants.
Learn More: 10 Ways to Cut Back on Salt
Instead of: Sugary drinks
The Payoff: A reduced risk of heart disease (when consumed in moderation).
Instead of: Refined breads and pastas
Choose: Whole grains
The Payoff: More fiber, better digestion and more vitamins and minerals. Choose whole-grain cereals, breads and pastas as well as other grains like quinoa and farro.
Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana’s full bio »
Read more at: http://blog.foodnetwork.com/healthyeats/2013/06/13/healthy-swaps-make-it-mediterranean/?oc=linkback