The beet

Kale is among the most nutrient-dense foods on the planet. Considered a cruciferous vegetable, it can be a one-stop shop for daily vitamins! Within this leafy wonder lives vitamins A (from beta-carotene), K, C, B1 (thiamin), B2 (riboflavin), B3 (niacin), B6, plus manganese, calcium, copper, potassium, magnesium, iron and phosphorus – not to mention important antioxidants. Kale contains very little fat, but a large portion of the fat in it is an omega-3 fatty acid called alpha linolenic-acid. With all this included in kale, why wouldn’t you want to include it in your daily diet? Here’s a fun summery recipe that would make a great accompaniment at your next barbecue!

RECIPE: Avocado, Kale & Chili Salad
YIELD: 4

INGREDIENTS:

For the Salad:

1 bunch kale (Tuscan kale or curly leafed Scots kale), stems removed
1 1/2 avocados, chopped
1/2 red onion, small, thinly sliced
1/2 Lebanese cucumber, thinly sliced
red chili, sliced to taste
coriander to taste

For the Dressing:

1 avocado
6 tsp. lemon juice
6 tsp. lime juice
1/4 tsp. mustard powder
1/4 tsp. cayenne pepper
coriander to taste
salt and pepper to taste
flaked almonds (for garnish)
red chili sliced (for garnish)

DIRECTIONS:

To Make the Salad:

Remove stem from kale, wash and chop coarsely, place into mixing bowl. Grind salt and pepper through kale and let sit for about 10 minutes to enhance flavor. Add chopped avocado, red onion, cucumber, red chilis and coriander. Toss gently through salad.

To Make the Dressing:

Place ingredients into Vitamix or blender and blend on high speed for about 1 minute. Toss dressing gently through salad. Garnish with flaked almonds, sliced red chili, salt and pepper to taste. Enjoy!