Wilted Kale and Avocado salad

You know how they say you should try to eat one of the cruciferous veggies every day? They have been shown to be some of the richest in potent cancer-fighting compounds of all the veggies!

I used to think “How on earth?” I mean, who likes those mean dark green leafy things? And cabbage is nice smothered in mayo I guess, and broccoli is okay, but you cannot eat it every day….”  I don’t actually consciously try to eat these every day…..but since I totally fell in love with eating mainly plants, I eat them a lot more often than I did…and when you up your intake of leaves and vegetables,  and learn different ways to love them, you will probably find you do eat some cruciferous veggies most days.

Kale actually binds with bile acids and accompanies “bad” cholesterol out of the body. That’s what I have been told in several places, and I believe it, because leafy greens are so kick-butt-fantastic! Kale possesses this ability whether raw or cooked, though it seems that when steamed, it binds with the acids in greater quantity. Having said that, when raw, none of the active anti-oxidant compounds or enzymes have been dminished or destroyed by the cooking. In short, balance is good. Eat it both ways, if you wish 🙂 But honestly, it is so good like this!

Okay, I’ll try to be quick. A wilted kale salad is raw kale that has had a nice salty/acidic marinade massaged into it, and left. The leaves wilt down and become more tender.  The acidic element can be vinegar or lemon juice…Don’t forget some salt. It helps the softening of the cell walls.

My favourite Kale and Avocado Salad Ever (one version of it, anyway)

  • 2 very big handfuls of curly kale (thick stems removed)

Massage in, with clean hands:  A good splash of balsamic vinegar, and the juice of a small flavoursome orange. Sea salt, a couple of good pinches. Then add:

  • 2-3 sundried tomatoes, snipped into pieces
  • 4-5 cherry tomatoes, chopped into pieces
  • red onion, diced

Leave to wilt down, though really, it’s not necessary as such. If you are in a hurry, make sure your kale is finely chopped, and your marinade well massaged in, and you are good to go. Your final piece, to be added just before serving (so it doesn’t go a horrible, unappetising brown) is:

  • A small avocado, diced (or mashed)





Oh my goodness, this is so delicious.

Of course, this is just a salad, so substitute, add or take away whatever you like….but make sure you have an acidic/salty element for your kale leaves, and may I suggest that the avocado is Not Optional, just because it’s so darned tasty, and so good for you. But mainly because it’s tasty.

So how about it? A different topping for your jacket potato, or just as is….Eat leaves, and feel the love.


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: