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Superfood Kale Salad

By August 1, 2023No Comments
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Keeping Kale Relevant

The darling of superfoods for decades after languishing as a salad bar decoration, kale is a somewhat divisive vegetable. People typically love it, or they hate it. One reason for the naysayers is the texture. Kale is fibrous and can be difficult to munch compared to other greens like romaine lettuce or spinach. One way to overcome this and enjoy tender kale salads? Massage!

That’s right, getting your hands in there and rubbing or kneading the greens—after you’ve removed the large stems, of course!—breaks down some of the tough fibers. Add a bit of acid and salt, and you’re well on your way to a bowl of tender, well-seasoned greens. With the addition of creamy avocado, it’s like a perfect bowl of guacamole that helps make sure you’re getting a full serving of veggies.

Think of this recipe as the perfect canvas. You can enjoy the subtle nuttiness of sunflower seeds and hemp hearts. Add it to wraps or sandwiches that could use a boost. Top with your favorite protein for a more substantial meal. Grilled tofu will keep things plant-based. You can also add some grilled shrimp, cotija cheese, diced ripe mango, and a bit of your favorite salsa for a shrimp taco salad. The canvas can take anything you throw at it, so don’t sleep on this superfood kale salad!


  • 1 bunch green kale
  • 1 large ripe avocado, peeled and pit removed
  • 2 large garlic cloves, minced
  • 1/3 cup nutritional yeast
  • 2 tablespoons lemon juice
  • 2 tablespoons olive oil
  • 1/2 teaspoon sea salt
  • 1/4 cup roasted sunflower seeds
  • 2 tablespoons hemp hearts


  1. Remove stems from kale and chop leaves into bite size pieces. Set aside.
  2. In a large mixing bowl place avocado, garlic, olive oil, nutritional yeast, lemon juice, and salt. Fork through the mixture to mash avocado and to blend ingredients.
  3. Add kale and mix thoroughly with both hands, massaging until kale is fully coated. Adjust seasoning to taste.
  4. To serve, garnish with sunflower seeds and hemp hearts.


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Recipe provided by INFRA.

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