I have been eating a lot of kale lately either cooked, raw in salads, juices, or smoothies, cultured with other veggies, or occasionally as kale chips. It’s a nutritional powerhouse. Just one cup of raw kale has only 33 calories and far exceeds the recommended daily value for vitamins A, C, and K. And it doesn’t stop there. The basic nutrition data can be found here.
The creamy kale salad below is made with a dressing I whipped up on a whim. Actually the idea came to me in yoga class. I know I’m supposed to be focusing on class, but I get so many ideas when I’m lying on the mat : ) The mango and milk (coconut) reminded me of a lassi so I added cardamom, but it can easily be left out.
The dressing is mild and a little tangy from the mango and lemon juice. If it’s made thick enough, it could even be used for a dipping sauce for fruit or vegetables.
Creamy Kale Salad
1 avocado, sliced, pitted and flesh removed
1 mango, peeled and chopped
¼ cup coconut milk
1 T lemon juice
salt and pepper to taste
½ t cardamom (optional)
small bunch kale, washed, dried and stems removed
1 small red pepper, coarsely chopped
½ medium red onion, peeled and coarsely chopped
Combine the first six ingredients in a food processor or blender and blend until it reaches a smooth consistency.
Tear the kale into large pieces, then chop it finely in the food processor. Transfer to a large bowl.
Process the peppers and onions into fine pieces as well, then add them to the kale.
Add the avocado/mango dressing to the salad and mix well.
Serve on a bed of salad greens, wrapped in lettuce leaves, as a side salad, as a condiment in a veggie wrap, or on top of a crusty bread.