Citrus Kale & Avocado Salad
Our dietitians' favourite
This recipe is taken from the 2015 Milk Calendar. Usually high-fibre kale is served cooked, but why not try it in a salad? Kale’s sturdy leaves contrast beautifully with the creamy avocado, and the sweetness of the orange balances the tang of the Feta.
- Prep: 15 min
Ingredients
- Dressing
- 1 cup (250 mL) Milk
- 1/2 cup (125 mL) plain Greek yogurt
- 2 tbsp (30 mL) Dijon mustard
- 1 tbsp (15 mL) freshly squeezed lemon juice
- 2 tsp (10 mL) liquid honey
- 1 clove garlic minced
- 1/2 tsp (2 mL) salt
- 1/2 tsp (2 mL) pepper
- 1/2 cup (125 mL) snipped chives optional
- Salad
- 1 small bunch of kale
- 1 seedless orange peeled and cut into segments
- 1/3 cup (75 mL) almonds coarsely chopped
- 1/2 cup (125 mL) crumbled Canadian Feta
- 1 ripe but firm avocado peeled and cut into cubes
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Preparation
Dressing:
In a medium bowl, whisk milk with yogurt, mustard, lemon juice, honey, garlic, salt and pepper. Stir in chives, if using.
Salad:
Trim kale by cutting out and discarding tough ribs of leaves. Stack leaves, then slice crosswise into strips about 1-1/4-inches (3 cm) wide, for about 10 cups (2.5 L). Place kale in serving bowl. Add orange segments, almonds and Feta. Gently toss. Drizzle with about 1 cup (250 mL) dressing. Gently toss in avocado. Refrigerate remaining dressing up to 2 days.
Tips
For even more flavour, toast almonds for a couple of minutes in a skillet over medium heat until fragrant.
Try grapefruit segments and a small handful of dried cranberries in place of almonds.
Try baby kale, spinach or arugula.
Nutritional information
Per serving| Energy: | 140 Calories |
| Protein: | 6 g |
| Carbohydrate: | 11 g |
| Fat: | 9 g |
| Fibre: | 3.4 g |
| Sodium: | 273 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 14 % / 150 mg |
| Folate: | 26 % |
| Vitamin B12: | 22 % |
| Vitamin C: | 54 % |
| Vitamin E: | 20 % |
