Name: Raw Kale, Apple and Avocado Salad Recipe
Prep time: 15 min
Total time: 15 min
Yield: 2
Cuisine: American
Ingredients: For Sweet and Spicy Raw Balsamic Dressing:; 3 tbsp extra-virgin olive oil; 1 tbsp balsamic vinegar; 1 tsp Agave Nectar; 2 tsp dijon mustard; salt and pepper; For Salad:; 5 green kale; 1 small green apple; ½ avocado; 1 tbsp red onion

This raw kale, apple, and avocado salad is a refreshing and healthy dish that is easy to make and packed with nutrition. It uses fresh, raw ingredients that are combined to create a delicious and satisfying salad. The sweet and spicy balsamic dressing ties all the flavors together, resulting in a salad that is both tangy and sweet. This salad is perfect for lunch, dinner, or as a side dish.

Photos of Raw Kale, Apple and Avocado Salad Recipe

Green kale is a type of leafy green vegetable that is high in nutrients and antioxidants. It can be found in the produce section of most supermarkets. Agave nectar is a natural sweetener made from the sap of the agave plant. While it is sweeter than honey, it has a lower glycemic index. It can be found in the baking aisle or the health food section of your supermarket. If you cannot find agave nectar, honey or maple syrup can be used as a substitute.

Ingredients for Raw Kale, Apple and Avocado Salad

Extra-virgin olive oil: This oil is made from the first pressing of olives, and it's higher in antioxidants than other types of olive oil.

Balsamic vinegar: This is a dark, concentrated, and intensely flavored vinegar made from grape must. Balsamic vinegar adds a wonderful depth of flavor to this dressing.

Agave nectar: A natural sweetener derived from the agave plant. It's sweeter than sugar but has a lower glycemic index which means it won't spike your blood sugar levels.

Dijon mustard: A smooth and creamy type of mustard that contains a good amount of vinegar. It adds a tangy flavor to the salad dressing.

Kale: A nutrient-dense leafy green that is high in vitamins, minerals, and antioxidants.

Green apple: These apples are crisp, slightly tart, and add a nice crunch to the salad.

Avocado: This creamy and rich fruit adds a great texture and healthy fats to the salad.

Red onion: These onions have a mild flavor and add a pop of color and a bit of crunch to the salad.

One reader, Bridgette Devore says:

This raw kale, apple, and avocado salad recipe is a game-changer! The flavors are so fresh and vibrant. The combination of the sweet apple, creamy avocado, and tangy dressing is simply divine. It's a healthy and delicious choice for a light meal. I highly recommend trying it out!

Bridgette Devore

Techniques Required for Making Raw Kale, Apple and Avocado Salad

How to prepare the sweet and spicy raw balsamic dressing: Whisk together the olive oil, balsamic vinegar, agave nectar, mustard, salt, and pepper in a small bowl until well combined.

How to massage the kale: After removing the tough stems, sprinkle the kale leaves with salt, then massage the leaves for a couple of minutes by scrunching handfuls of kale in your palms, releasing, and repeating until the kale becomes darker in color and more fragrant.

How to toss the salad: After preparing the kale and dressing, toss the kale in a bowl with the dressing, then mix thoroughly. Add in the avocado, apple, and red onion, and toss to combine before serving.

How To Make Raw Kale, Apple and Avocado Salad

Open your mind to a vegan diet by trying this avocado salad filled with sweet apples and raw kale, drizzled in a spicy and tangy balsamic dressing.

Preparation: 15 minutes

Cooking:

Total: 15 minutes

Serves:

Ingredients

For Sweet and Spicy Raw Balsamic Dressing:

3tbspextra-virgin olive oil
1tbspbalsamic vinegar
1tspagave nectar
2tspdijon mustard
salt and pepper,to taste

For Salad:

5green kale,big stalks, or purple kale
1small green apple,cut into small pieces
½avocado,cubed
1tbspred onion,sliced into thin strips

Instructions

In a small bowl, whisk together the olive oil, balsamic vinegar, agave nectar, mustard, salt, and pepper.
Pull the kale leaves off from the tough stem, and break into small, bite sized pieces.
Sprinkle with salt, and massage the leaves for a couple of minutes; scrunching handfuls of kale in palms, release, and repeat. The kale will become darker in color and more fragrant.
Throw the kale into a bowl, drizzle with the salad dressing, and mix thoroughly. Toss in the avocado, apple and red onion.
Serve, and enjoy!

Nutrition

Calories: 491.03kcal
Fat: 31.09g
Saturated Fat: 4.20g
Trans Fat: 0.00g
Monounsaturated Fat: 19.99g
Polyunsaturated Fat: 4.23g
Carbohydrates: 49.11g
Fiber: 18.28g
Sugar: 18.73g
Protein: 16.10g
Sodium: 1163.82mg
Calcium: 526.03mg
Potassium: 2019.12mg
Iron: 5.72mg
Vitamin A: 1682.77µg
Vitamin C: 407.41mg

Key Technique Tip for Preparing Raw Kale for Salad

When massaging the kale, it's important to be thorough but gentle. This process helps to break down the tough cellulose structure of the kale, making it softer and easier to chew. It also helps to release the natural juices in the kale, enhancing its flavor. However, being too rough can cause the leaves to tear or become mushy. So, use a gentle squeezing motion, as if you're kneading dough, and stop when the kale becomes darker and more fragrant. This technique can also be used with other tough greens like collard or Swiss chard.

Time-Saving Tips for Preparing This Salad Recipe

Prep ahead: Wash and chop the kale, dice the apple, and cube the avocado in advance to save time when assembling the salad.

Use a food processor: Consider using a food processor to quickly chop the kale into small, bite-sized pieces, saving time and effort.

Multi-task: While massaging the kale, use that time to also dice the apple and avocado, making the most of your prep time.

Invest in a salad spinner: A salad spinner can help you quickly and efficiently dry the kale after washing, saving time and ensuring the dressing adheres better to the leaves.

Organize your ingredients: Before you start, lay out all your ingredients and tools to ensure a smooth and efficient cooking process.

Substitute Ingredients For Raw Kale, Apple and Avocado Salad Recipe

raw kale - Substitute with baby spinach: Baby spinach has a milder flavor and tender texture, making it a great substitute for raw kale in salads.
apple - Substitute with pear: Pears have a similar crisp texture and sweet-tart flavor to apples, making them a suitable substitute in salads.
avocado - Substitute with chopped cucumber: Cucumber can provide a similar creamy texture and freshness to the salad, offering a crunchy and hydrating alternative to avocado.

How to Beautifully Present This Kale, Apple and Avocado Salad

Elevate the kale leaves: Gently arrange the massaged kale leaves on the plate, creating a bed for the other ingredients. This will add a touch of elegance to the dish.
Artfully arrange the apple slices: Thinly slice the green apple and fan out the slices on top of the kale. This will add a pop of color and freshness to the presentation.
Create an avocado rose: Slice the avocado thinly and carefully shape it into a delicate rose. Place it on top of the salad for a visually stunning and sophisticated touch.
Garnish with microgreens: Sprinkle a few delicate microgreens over the salad for a burst of color and a hint of earthy flavor, adding a refined touch to the dish.
Drizzle the dressing with precision: Using a small spoon, drizzle the sweet and spicy balsamic dressing over the salad in an artistic pattern, ensuring each bite is perfectly balanced with flavor.

Essential Kitchen Tools for Making a Raw Salad

Whisk: A kitchen tool used for whipping and mixing ingredients together, often used to blend the dressing for the salad.
Cutting board: A flat surface used for cutting and preparing ingredients, such as the apple and avocado for the salad.
Knife: A sharp utensil used for slicing and chopping ingredients, such as the apple and avocado for the salad.
Salad bowl: A large bowl used for mixing and serving the salad ingredients together.
Measuring spoons: Utensils used to measure small amounts of ingredients, such as the balsamic vinegar and mustard for the dressing.
Mixing spoon: A utensil used for mixing and tossing the salad ingredients together with the dressing.
Salad spinner: A kitchen tool used to wash and dry the kale leaves before preparing the salad.

Random Fact about Raw Kale, Apple and Avocado Salad

Kale, apple and avocado salad is a great source of fiber, vitamins, and healthy fats. It's a delicious and nutritious way to incorporate more greens into your diet.

Is Making This Salad Recipe at Home Cost-Effective?

This raw kale, apple and avocado salad recipe is highly cost-effective for a household. The ingredients are affordable and readily available, making it a budget-friendly option. The combination of kale, apple, and avocado offers a nutritious and satisfying dish. The approximate cost for a household of 4 people is around $10. The versatility and health benefits of this dish make it a great addition to any meal plan. Overall Verdict: 9/10.

Is This Salad Recipe Healthy or Unhealthy?

This raw kale, apple, and avocado salad recipe is a nutritious and wholesome choice. Here's why:

Kale is a superfood packed with vitamins A, C, and K, as well as antioxidants and fiber
Apples provide a good source of fiber and vitamin C
Avocados offer healthy monofats, fiber, and various vitamins and minerals
The dressing uses extra-virgin olive oil, which is rich in healthy fats and antioxidants
Balsamic vinegar adds flavor without many calories and may help regulate blood sugar
Dijon mustard contains beneficial compounds like sinigrin and sulforaphane

The salad is low in calories yet nutrient-dense, making it an excellent option for those looking to maintain a healthy weight or improve overall nutrition.

To further enhance the healthiness of this salad, consider the following suggestions:

Add a lean protein source like grilled chicken, shrimp, or tofu to make it a more complete meal
Sprinkle on some nuts or seeds for added crunch, healthy fats, and minerals
Swap the agave nectar for a natural sweetener like honey or maple syrup
Include a variety of colorful vegetables to increase the diversity of nutrients
Use a lighter hand with the oil or replace some of it with lemon juice for a lower-calorie dressing

Editor's Thoughts on This Refreshing Kale Salad Recipe

This raw kale, apple, and avocado salad recipe is a delightful combination of flavors and textures. The sweet and spicy balsamic dressing adds a tangy kick to the earthy kale, while the crisp apple and creamy avocado provide a refreshing contrast. The addition of red onion brings a subtle sharpness to the salad. The massaging of the kale leaves helps to tenderize them and enhance their flavor. Overall, this salad is a perfect balance of sweet, savory, and tangy elements, making it a delicious and nutritious dish.

Enhance Your Raw Kale, Apple and Avocado Salad Recipe with These Unique Side Dishes:

Roasted Garlic Mashed Potatoes: Creamy mashed potatoes with a hint of roasted garlic, perfect for balancing the sweetness and spiciness of the salad.

Grilled Asparagus with Lemon Zest: Tender asparagus grilled to perfection and topped with a zesty lemon zest, adding a refreshing and citrusy element to the meal.

Balsamic Glazed Brussels Sprouts: Crispy Brussels sprouts coated in a sweet and tangy balsamic glaze, providing a delicious contrast to the flavors of the salad.

Similar Raw Salad Recipes to Try

Spicy Grilled Vegetable Skewers: Marinate the vegetables in a spicy, tangy sauce before grilling them to perfection on skewers.

Mango Coconut Chicken Curry: Create a rich and flavorful curry with tender chicken, sweet mango, and creamy coconut milk.

Roasted Butternut Squash Soup: Roast butternut squash until caramelized, then blend with warm spices and broth for a comforting and hearty soup.

Berry Chia Seed Pudding: Mix chia seeds with your favorite berries and a touch of sweetness for a healthy and delicious pudding.

Lemon Garlic Shrimp Pasta: Sauté plump shrimp with garlic and lemon, then toss with al dente pasta for a quick and satisfying meal.

Appetizer and Dessert Pairings for Raw Kale, Apple and Avocado Salad

Appetizers:

Savory Stuffed Mushrooms: Delight your guests with these delectable bite-sized treats filled with a savory mixture of herbs, cheese, and breadcrumbs. The perfect way to kick off any meal!

Crispy Zucchini Fritters: These crispy fritters are a delightful way to start your meal. Made with fresh zucchini and a hint of spice, they are sure to tantalize your taste buds.

Desserts:

Chocolate Mousse: Indulge in a rich and creamy chocolate mousse, topped with a dollop of whipped cream and a sprinkle of cocoa powder. The smooth texture and decadent flavor will satisfy any sweet tooth.

Strawberry Cheesecake: Delight in a luscious strawberry cheesecake, featuring a buttery graham cracker crust and a velvety smooth cream cheese filling. Topped with fresh strawberries, this dessert is a perfect balance of tangy and sweet.

Why trust this Raw Kale, Apple and Avocado Salad Recipe:

This recipe offers a delightful combination of kale, apple, and avocado that provides a perfect balance of flavors and textures. The sweet and spicy raw balsamic dressing adds a tantalizing kick to the dish. The use of extra-virgin olive oil and balsamic vinegar ensures a high-quality, flavorful dressing. The massaging technique for the kale guarantees a tender and palatable texture. With the addition of agave nectar and dijon mustard, this recipe promises a harmonious blend of sweet and tangy flavors. Trust in this recipe for a refreshing and nutritious salad experience.

Share your thoughts on the Raw Kale, Apple and Avocado Salad Recipe in the Recipe Sharing forum section and let us know if you have any tips or variations to enhance this healthy dish!

FAQ:

Can I use a different type of kale for this salad?

Yes, you can use other types of kale such as curly kale or lacinato kale. Just make sure to remove the tough stems and massage the leaves as directed in the recipe.

Can I substitute the agave nectar with another sweetener?

Absolutely! You can substitute agave nectar with honey, maple syrup, or even a pinch of sugar, based on your preference.

How long can I store the salad dressing?

The salad dressing can be stored in an airtight container in the refrigerator for up to a week. Just give it a good shake before using it.

Can I prepare the salad ahead of time?

Yes, you can prepare the kale and the dressing ahead of time, but it's best to add the avocado and apple just before serving to prevent them from browning.

Is it necessary to massage the kale?

Massaging the kale helps to soften it and reduce its bitterness, making it more enjoyable to eat. It's a crucial step for this salad, but if you're short on time, you can let it sit in the dressing for a little longer to achieve a similar effect.