Another Kale Salad Recipe and Why I Love Kale!

Hi everyone!  It is still really HOT in Austin (predicted next 10 days out of 10 will be between 101-103 degrees!)!!

I just talked to one of our Healthy Mammas – Emily – and she will be doing a 2 week health program guided by Dr. Frank Lipman, so I am anxious to hear how it turns out!   Good luck Emily!  :)  What I like about Dr. Frank Lipman is that he believes in treating the CAUSE of illness instead of the symptoms.  When you go to the doctor, do they talk to you about preventing your next allergy attack or illness?  No, they prescribe something to treat the symptoms.  THAT is why I am passionate about healthy eating – truly for the purpose of prevention of disease.  Sadly, my journey is to keep me and my kids out of doctors offices.  I completely respect doctors, but I do wish they supported prevention and healing through eating, instead of only treating symptoms.  I believe that one day the practice of prevention will merge with the practice of treating symptoms.  In most cases, however, we are just not there yet.

It’s a sad weekend in the news, as I just learned about Amy Winehouse’s passing and also the tragedy of more than 85 children being shot while at Summer Camp in Norway.  My 14 year old returned from Summer Camp today, so the story is close to my heart.  I cannot imagine the horror these parents are going through.  Say prayers for those families!!   And Amy – oh, what a waste of talent.  She had everything going for her and self-destructed.  Terrible.

On a happier note, tonight is date night!  I wonder how UN healthy I can be tonight!  :)  It’s been a while since just HealthyDaddy and I went out and got dressed up – just the two of us.  :)

Tomorrow, we are spending the day in Wimberley (this links to my uncle’s place, how cute is it?) on the river with my Uncle, and my sister + her beautiful family.  We will eat a little, but most of our focus will be on staying cool by floating the Cypress Creek!

I’ll be bringing Melissa’s Orzo Pasta Salad, and one of my favorite summer recipes, a simple Avocado/Kale Salad.  This is seriously one of the quickest and easiest things you can make.  I am always amazed by how many people ask me for the recipe when I serve it.  There are so many people who simply pass up Kale in the market because they do not know about it.  So, I thought I would spend some time and share this recipe with you – as well as some of the benefits of kale and why you should NOT pass it up next time you are shopping for groceries!  :)

Kale/Avocado Salad
Prep time: 5 mins
Total time: 5 mins
This couldn’t be any easier to make!
  • 1 bunch of curly kale
  • 1 Large Avocado – or add more if you’d like!
  • Sea Salt to taste
  • Juice of one lemon
  1. Tear the hard stems off of the kale and rip the kale into bite sized pieces – it is a good idea to wash or soak the kale well, and then use a salad spinner to dry it
  2. Cut slices of avocado – or cubes, or just scoop the avocado out
  3. Add the juice of lime
  4. Wash your hands REALLY WELL, and then mix it all together with your hands! You’ll know when it’s ready because the kale will be covered with avocado and there will only be small chunks of avocado left to see – just squeeze it all together! It’s fun! :)
  5. Add Sea Salt to taste – I probably add about 1-2 teaspoons
  6. Enjoy!
  7. Feel free to play with this recipe – it is also good with some thinly sliced red onion or some chopped tomatoes!

Here is what Kale looks like, so that you don’t pass it up again.  :)

Here are a few things about Kale you should know:

  • Kale eases lung congestion and is beneficial to the stomach, liver and immune system
  • It contains lutein and zeaxanthin, which protect the eyes from macular degeneration
  • It also contains indole-3-carbinol, which may protect against colon cancer
  • Kale is an excellent source of calcium, iron, vitamins A and C, and chlorophyll

Kale is a member of the cabbage family, but it looks and tastes more like lettuce, or spinach.

  • Cabbage are known for their cancer fighting abilities. The specific anti-cancer compounds of cabbage are isothiocyanates [1].
  • Kale is a green vegetable. Green vegetables contain chlorophyll which, among other good things, blocks the carcinogenic effect of aflatoxins.

Good for your Bones

  • Vitamin K is very important for bone health. Kale is one of the best sources [2].
  • Kale contains more calcium per calorie than milk. Calcium from kale is also better absorbed by the body.

Good for your Eyes

Kale is a rich source of caratenoids. It does not only contain beta-carotene but also lutein and zeaxanthin. Even 100 grams of kale provides 300% of the RDA for vitamin A.

Other Power Nutrients

  • Kale has more iron per calorie than beef.
  • Kale has more and better quality protein than milk and beef. (People who think that vegans must struggle to get complete protein do not eat enough green vegetables)
  • Kale has more vitamin C than oranges.

Kale has none of the drawbacks that some other green vegetables have. It is low in oxalic acid and nitrate.   (Oxalic acid is known to contribute to kidney stones – ouch, ask HealthyDaddy!)

Nutritional Information

100 gram Kale provides:

Calories 50
Protein 3.3 g
Vitamin A 15380 IU 308%
Vitamin C 120 mg 200%
Vitamin K 817 mcg 1021%
Iron 1.7 mg 9%
Calcium 135 mg 13%

So to summarize, Eat Kale – eat a lot of it!  I probably use 2-3 bunches a week.  It can also be added as a substitute in any smoothie recipe that calls for spinach.  Just be sure to use only 2 or 3 leaves in the beginning, as Kale has a stronger taste than Spinach.  :)

If you are not eating Kale, I hope you will now!  :)

Have a happy and healthy weekend!!!!!



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About Kim

I am the mother of two wonderful kiddos, Allen and Zane - and happily married to Lance (HealthyDaddy). :) I love learning about healthy eating and my journey led me to finding a way to keep all of this truly exciting information in one place. I found that I was forgetting recipes that I loved a year ago - or misplacing them. This website is a way to keep it together, while sharing with the world (Or the 5 people who will read this!) what I have learned. I'm trying to change the world...or at least our eating meal at a time. :)


  1. [...] thought I needed some green, so served this with the Avocado and Kale Salad staple I make so much.  I was inspired by Melissa’s collards, so I added some toasted pine nuts to [...]

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