Simple 3-Ingredient Kale Salad

This is one of my favorite go-to lunches when I’m running around! 3 simple ingredients. That’s it! Using avocado as a dressing is something I learned from Engine 2. It makes perfect sense. Especially with kale. It’s so rough and hearty that massaging in the avocado into the leaves isn’t going to hurt it one bit and it’s easier to eat. I also love this salad because it’s great for inflammation.

Avocado

Avocados are rich in monounsaturated fats (good fats) which have been shown to lower inflammation. Monounsaturated fats have been shown to reduce insulin resistance and regulate blood sugar levels because of this. They also contain vitamin E, vitamin C, manganese, selenium, and zinc which is beneficial to help soothe inflammation.

Kale

Kale has a 1:1 ratio of omega-3 and omega-6 fatty acids which is a combo that is balanced so that it is anti-inflammatory. It’s high in antioxidants like beta carotene which is fat-soluble. Which means that it is broke down by fat. So the fat in the avocado in this salad will help break down and be better absorbed into your body. They work hand and hand.

Red Onions

Red onions are high in an antioxidant called Quercetin. You might have heard me talk about this before. It works as an anti-histamine so it’s one of the foods that is great for allergy sufferers. Along with that among other things, not just an allergic response, but it helps with inflammation in the body.

Here is my simple 3-ingredient kale salad that I use for lunch for busy weeks.

Simple 3-Ingredient Kale Salad

  • Servings: 3-4 Large Servings or 6-8 Side Servings
  • Print

Ingredients

  • 1 large bunch curly kale, leaves torn into bite size peices
  • 1 medium avocado, pitted
  • 1 small red onion, about 1 cup
  • Optional
  • Juice of 1 large Lemon
  • Salt and Pepper, if desired

Directions

  1. Put washed and torn kale in a large mixing bowl.
  2. Take the flesh of the avocado and add to the bowl. I usually will cut the avocado into small pieces before adding. With your hands, press the avocado into the kale. Since kale is so hardy and rough, it can take being mashed. Massage the avocado into the kale until all the avocado is incorporated and kale is a little softer.
  3. Add chopped red onion and toss.
  4. Add lemon juice and salt and pepper if desired. I usually have these on hand always so I don’t see it as extra ingredients.
  5. Serve immediately, or later that day. It will keep in the fridge for a few hours.

Nutritional Information

For 4 Large Servings with Lemon Juice

139 Calories | 8 g total fat | 1.3 g polyunsaturated fat | 4.9 g monounsaturated fat | 1 g saturated fat | 0 g trans fats | 0 mg cholesterol | 43 mg sodium | 15.5 g carbohydrates | 7 g fiber | 3.6 g sugar | 5.5 g protein | 434% Vitamin A | 175% Vitamin C | 799% Vitamin K | 16% Calcium | 21% Magnesium | 10% Iron | 16% Potassium


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