Dairy Farmers of Canada

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
Yields 6 - 8 servings
Citrus Kale & Avocado Salad


  • 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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In a medium bowl, whisk milk with yogurt, mustard, lemon juice, honey, garlic, salt and pepper. Stir in chives, if using.


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.


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.

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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 %