Lemony Kale Salad with Avocado-Coconut Dressing

Monday, June 23, 2014

I've been meaning to share this recipe for months now but was delayed by a number of things, including a run of bad avocados - you know the kind with those awful strings in them that are already turning black when you open them? Blech...

But my avocado luck has finally turned and our kale plants are producing like crazy - it's actually pretty hard to keep up with them - so the time is ripe to finally get this out to you.

Lemon Massaged Kale Salad with Coconut Avocado Dressing by Eve Fox, the Garden of Eating, copyright 2014

This salad has so many wonderful things going for it - it's like the holy trinity of healthy foods. There's the kale - so fresh and packed full of vitamins (C,A, and K, especially) and nutrients. I actually think that you can taste the goodness - for me, much of kale's appeal lies in its pleasing mineral-like flavor.

First kale harvest by Eve Fox, the Garden of Eating blog, copyright 2014

Then there's the avocado - buttery, smooth, slightly nutty and full of good stuff including nearly 20 vitamins, minerals and phytonutrients.

Avocado, coconut oil, garlic and kale by Eve Fox, the Garden of Eating, copyright 2014

And the coconut oil! It has antiviral, antibacterial and antifungal properties as well as helping to lower cholesterol, aid digestion and increase thyroid function and insulin use. After decades of economically-motivated misinformation spread by the soy and corn industries, we now know that coconut oil is one of the healthiest fats we can eat. If you'd like more information on this, check out my wonderful Thai cooking teacher, Kasma's web site. And, if you happen to live in the Bay area, get on the waiting list for one of her classes!

Meyer lemons from Josephine Street by Eve Fox, Garden of Eating blog, copyright 2011

The lemon juice and the garlic are pretty darn good for you, too.  But as I've said before, this is all just icing on the cake for me -- the health benefits are a nice plus but the important thing (the cake, to stick with my rather tired culinary metaphor) is that it tastes really good.

Assembly is pretty easy. You wash and dry the kale, remove the ribs, and chop it up, then massage the lemon juice, coconut oil and salt into it. It will look more or less like this. Let it sit while you prep the rest of dinner to give the acid in the lemon juice time to soften the kale up a bit.

Chopped kale for the avocado kale coconut by Eve Fox, the Garden of Eating, copyright 2014

When you're getting close to being ready to put the meal on the table, peel and slice your avocado. Mash half of it with a fork and mix in the garlic and leave the other half in slices or cubes (or mash all of it, I've done it both ways). Toss the whole mess into the kale and stir well to combine then sprinkle with shredded coconut, toasted pepitas and/or toasted sesame seeds for a little nutty crunch.

Lemon Massaged Kale Salad with Coconut Avocado Dressing by Eve Fox, the Garden of Eating, copyright 2014

Lemony Kale Salad with Avocado-Coconut Dressing
Serves 4 as a side

Ingredients

* 1 large bunch of fresh kale, rinsed and dried
* 1/2 large or 1 whole small avocado
* Juice of an organic lemon
* 3 tsps organic coconut oil
* 1 small clove garlic, minced or pressed
* 1 tsp maple syrup
* Generous pinch of sea salt
* Few grinds of black pepper
* Handful of unsweetened, shredded coconut
* Handful of toasted pepitas, sunflower seeds or sesame seeds

Directions

1. Remove the ribs from the kale and chop it well. Place it in a good sized serving bowl and rub the lemon juice, sea salt and coconut oil thoroughly into the leaves. Leave it to sit for at least 10 minutes.

2. Peel and pit the avocado and cut it into cubes. Mash half of the avocado cubes with the garlic, black pepper and  maple syrup and work it into the chopped kale.

3. Top with the rest of the cubed avocado, the shredded coconut and the toasted seeds and serve.

You might also like:
For more delicious recipes, drool-worthy photos, giveaways, and food-related inspiration "Like" the Garden of Eating on Facebook, or follow me on Twitter or Pinterest.

7 comments:

Eileen said...

Hooray for salad! That kale looks just beautiful, and the dressing sounds rich & fantastic.

Jane Roper said...

Can you clarify what exactly you mean when you say "massage" the ingredients into the kale? Since it's chopped at that point, I'm guessing it would be difficult to get your fingers onto each individual piece for a nice shiatsu, so do you mean just sort of get your hands in there and squeeze bits between your fingers?

Eve Fox said...

Hi Jane,
that's exactly right - you just put your hands in the bowl and squeeze handfuls of it to really get the lemon juice in there and kind of bruise the leaves a bit to soften them up.

meg said...

Nice combo. I just happened to have all the ingredients on hand. I think it would be nice with sliced grape tomatoes (seeded) and/or red bell pepper? Thank you!

Eve Fox said...

Hi Meg,
awesome. I say go for it!

Donna said...

This was awesome! I've made a similar type of salad with kale, avocado, lemon and olive oil. I was worried about using coconut oil but it came out fantastic My new favorite salad Thanks!

Eve Fox said...

So glad to hear it, Donna!

Monday, June 23, 2014

Lemony Kale Salad with Avocado-Coconut Dressing

I've been meaning to share this recipe for months now but was delayed by a number of things, including a run of bad avocados - you know the kind with those awful strings in them that are already turning black when you open them? Blech...

But my avocado luck has finally turned and our kale plants are producing like crazy - it's actually pretty hard to keep up with them - so the time is ripe to finally get this out to you.

Lemon Massaged Kale Salad with Coconut Avocado Dressing by Eve Fox, the Garden of Eating, copyright 2014

This salad has so many wonderful things going for it - it's like the holy trinity of healthy foods. There's the kale - so fresh and packed full of vitamins (C,A, and K, especially) and nutrients. I actually think that you can taste the goodness - for me, much of kale's appeal lies in its pleasing mineral-like flavor.

First kale harvest by Eve Fox, the Garden of Eating blog, copyright 2014

Then there's the avocado - buttery, smooth, slightly nutty and full of good stuff including nearly 20 vitamins, minerals and phytonutrients.

Avocado, coconut oil, garlic and kale by Eve Fox, the Garden of Eating, copyright 2014

And the coconut oil! It has antiviral, antibacterial and antifungal properties as well as helping to lower cholesterol, aid digestion and increase thyroid function and insulin use. After decades of economically-motivated misinformation spread by the soy and corn industries, we now know that coconut oil is one of the healthiest fats we can eat. If you'd like more information on this, check out my wonderful Thai cooking teacher, Kasma's web site. And, if you happen to live in the Bay area, get on the waiting list for one of her classes!

Meyer lemons from Josephine Street by Eve Fox, Garden of Eating blog, copyright 2011

The lemon juice and the garlic are pretty darn good for you, too.  But as I've said before, this is all just icing on the cake for me -- the health benefits are a nice plus but the important thing (the cake, to stick with my rather tired culinary metaphor) is that it tastes really good.

Assembly is pretty easy. You wash and dry the kale, remove the ribs, and chop it up, then massage the lemon juice, coconut oil and salt into it. It will look more or less like this. Let it sit while you prep the rest of dinner to give the acid in the lemon juice time to soften the kale up a bit.

Chopped kale for the avocado kale coconut by Eve Fox, the Garden of Eating, copyright 2014

When you're getting close to being ready to put the meal on the table, peel and slice your avocado. Mash half of it with a fork and mix in the garlic and leave the other half in slices or cubes (or mash all of it, I've done it both ways). Toss the whole mess into the kale and stir well to combine then sprinkle with shredded coconut, toasted pepitas and/or toasted sesame seeds for a little nutty crunch.

Lemon Massaged Kale Salad with Coconut Avocado Dressing by Eve Fox, the Garden of Eating, copyright 2014

Lemony Kale Salad with Avocado-Coconut Dressing
Serves 4 as a side

Ingredients

* 1 large bunch of fresh kale, rinsed and dried
* 1/2 large or 1 whole small avocado
* Juice of an organic lemon
* 3 tsps organic coconut oil
* 1 small clove garlic, minced or pressed
* 1 tsp maple syrup
* Generous pinch of sea salt
* Few grinds of black pepper
* Handful of unsweetened, shredded coconut
* Handful of toasted pepitas, sunflower seeds or sesame seeds

Directions

1. Remove the ribs from the kale and chop it well. Place it in a good sized serving bowl and rub the lemon juice, sea salt and coconut oil thoroughly into the leaves. Leave it to sit for at least 10 minutes.

2. Peel and pit the avocado and cut it into cubes. Mash half of the avocado cubes with the garlic, black pepper and  maple syrup and work it into the chopped kale.

3. Top with the rest of the cubed avocado, the shredded coconut and the toasted seeds and serve.

You might also like:
For more delicious recipes, drool-worthy photos, giveaways, and food-related inspiration "Like" the Garden of Eating on Facebook, or follow me on Twitter or Pinterest.

7 comments:

Eileen said...

Hooray for salad! That kale looks just beautiful, and the dressing sounds rich & fantastic.

Jane Roper said...

Can you clarify what exactly you mean when you say "massage" the ingredients into the kale? Since it's chopped at that point, I'm guessing it would be difficult to get your fingers onto each individual piece for a nice shiatsu, so do you mean just sort of get your hands in there and squeeze bits between your fingers?

Eve Fox said...

Hi Jane,
that's exactly right - you just put your hands in the bowl and squeeze handfuls of it to really get the lemon juice in there and kind of bruise the leaves a bit to soften them up.

meg said...

Nice combo. I just happened to have all the ingredients on hand. I think it would be nice with sliced grape tomatoes (seeded) and/or red bell pepper? Thank you!

Eve Fox said...

Hi Meg,
awesome. I say go for it!

Donna said...

This was awesome! I've made a similar type of salad with kale, avocado, lemon and olive oil. I was worried about using coconut oil but it came out fantastic My new favorite salad Thanks!

Eve Fox said...

So glad to hear it, Donna!