Kale Salad with Avocado

By: Dorine Lam, RDN, MS, MPH


Partially Raw Version

Ingredients:

  • 1 bunch organic kale, chopped
  • 1 organic avocado
  • 2 Tbsp. olive oil
  • 1 stalk celery
  • 1 tsp. Sea salt
  • 2 tsp.organic lemon juice
  • 1 large tomato, chopped
  • 10 black olives, chopped

Method:

  1. Put the salt and kale in a pot with a little water.
  2. Cover and cook over medium heat until kale is tender.
  3. Drain and chill in the refrigerator.
  4. Blend avocado, olive oil, celery, salt, and lemon juice until creamy.
  5. Stir kale, tomato pieces, and olives in a bowl with the avocado mixture together in a bowl.

Raw Version

Ingredients:

  1. 1 bunch organic kale, finely chopped
  2. 2 tsp. Sea salt, divided
  3. 2 tsp. Organic lemon juice, divided
  4. 1 large tomato, chopped
  5. 10 black olives, chopped
  6. 1 organic avocado
  7. 2 Tbsp. olive oil
  8. 1 stalk celery

Method:

  1. Massage kale with 1 tsp. salt until it wilts.
  2. Add 1 tsp. lemon juice, and massage again.
  3. Combine kale, tomato pieces, and olives in a bowl.
  4. Blend the avocado, olive oil, celery, 1 tsp. salt, and 1 tsp. lemon juice until creamy.
  5. Add the avocado mixture to the kale mixture, and stir until thoroughly combined.

Notes:

  1. If you suffer from hypothyroid, go with the cooked version to reduce goitrogenic properties in the kale.
  2. If you are estrogen dominant, substitute mixed green lettuce or baby spinach for the kale.

Kale Salad with AvocadoAvocado has been around forever, but has recently gained popularity as a new superfood. It is also an ideal food to include in an adrenal fatigue diet, with a plethora of health benefits and very little consideration needed even for those with fragile metabolisms or dysregulated NeuroEndoMetabolic (NEM) stress responses.

Avocado has a rich flavor and smooth texture. Avocados are loaded with monounsaturated fats that help reduce insulin resistance and soluble fiber that can stabilize blood sugar levels. Enjoying avocado more frequently can help promote a healthy heart and clearer complexion. Additionally, it may improve your overall health, reduce your risk of diabetes, arthritis, and other serious health conditions. It could even help you lose weight. Studies show that eating just two avocados per week can reduce metabolic risk factors and improve your nutrient absorption.

Technically a fruit, despite packing far more healthy fat and far fewer carbs than most fruits, an avocado contains 2 grams of protein and 15 grams of healthy fat. When added to salad or salsa, this can help you absorb fat soluble nutrients and antioxidants up to 400% more effectively. Avocados are also loaded with potassium, omega-3 fatty acids, folate, and vitamins K, C, E, B5, and B6, along with trace amounts of several minerals, and fiber. In this recipe, the avocado improves absorption of nutrients from the kale and other veggies.

The nutritional density and carbohydrate paucity of the avocado mark it as one of the post nutritionally potent foods that can help to achieve successful adrenal fatigue recovery and rebalance the body’s NEM stress response systems. Since the NEM is already in a fragile in those with adrenal fatigue, any little stressor can set it off and worsen symptoms. It’s therefore important to provide the nutrition needed for adrenal fatigue recovery in a gentle manner that does not cause undue stress that would further unbalance the NEM.

A cup of kale is packed with 5 grams of fiber, nearly 7 times your daily vitamin K, more than twice a day’s supply of vitamin A, more than a day’s supply of vitamin C, and more calcium than a cup of milk. Kale also contains significant amounts of iron, folate, magnesium, omega-3 fatty acids, antioxidants, and several other nutrients. Adding avocado to kale improves your ability to absorb and use fat soluble nutrients such as vitamins K and E.


Kale Salad with Avocado




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