Citrus Kale & Avocado Salad

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

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

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.

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Nutrition

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
Vitamin C: 54 %
Folate: 26 %
Vitamin B12: 22 %
Vitamin E: 20 %