Kale Salad To-Go with Avocado & Apple ♥

Kale Salad To-Go with Avocado & Apple ♥ A Veggie Venture. Make it ahead of time, then take to work or activities. Low Carb. Weight Watchers Friendly. Vegan.
Today's kale salad recipe: What a revelation raw kale becomes, soft and slightly salty, when rubbed with avocado and salt, then tossed with apple and walnuts. This is a salad for an on-the-go healthy lifestyle. Make it ahead of time, then carry it along to work or outdoor activities. This salad stays fresh for days and travels well. Brown bag never sounded so good!

Fresh Vegetables, Fast & Healthy. Just Five Ingredients! Budget Friendly. Little Effort, Big Taste. Easy Meal Prep. Low Carb. Low Fat. Weight Watchers Friendly.Not just vegan, Vegan Done Real. Naturally Gluten Free.

A Salad That's Worth the Wait.

Hello. My name is Alanna "Procrastinator" Kellogg. At least it should be.

Last year, a reader (hi, Kathleen!) forwarded her favorite raw kale salad recipe, one she just knew I'd like. But even though Kathleen's recipe really did appeal, it somehow took me a year, to the day, to make her salad. (Why? No good reason, did I mention that my name is Alanna "Procrastinator" Kellogg?) Back to the salad.

Kathleen told me all about googling recipes for massaged kale salads. All the recipes she found called for a separate dressing.

But she had a better idea. In her recipe, she wrote, "Squeeze lemon juice on the kale and then massage in the avocado, they make the salad's dressing. Then you add apple and nuts and let it all sit overnight to soften. Keeps a couple more days."

Wait! The salad's own ingredients become the salad dressing? There's no separate something to make?? That's brilliant!

My take: I really truly like this kale, especially since it's as good to go on Day Two and Day Three as Day One. It's also a good go-to "whole food" Otavia small meal once I move into maintenance. (Getting close, down 27 yesterday! See Why I Switched from Weight Watchers to Optavia (formerly Medifast).

"The salad was delicious!" ~ Charlie
"The salad was a big hit at Thanksgiving. One woman said it was the best kale she had ever eaten." ~ Kathleen

How do you save and share favorite recipes? recipes that fit your personal cooking style? a particular recipe your mom or daughter or best friend would just love? If this recipe inspires you, go ahead, save and share! I'd be honored ...

Kale Salad To-Go with Avocado & Apple ♥ A Veggie Venture. Make it ahead of time, then take to work or activities. Low Carb. Weight Watchers Friendly. Vegan.


Hands-on time: 20 minutes
Time to table: a few hours (4 was plenty), overnight is good
Makes about 8 cups
Just 5 Ingredients + Pantry Staples

About 7 ounces (200g) kale
2 tablespoons lemon juice
Salt to taste
1 ripe avocado, chopped
1 apple, chopped
1 ounce toasted walnuts, chopped (other nuts will work too)

PREP THE KALE Wash and dry the kale well, cut off and discard heavy stems. Tear the kale into bite-size pieces, take a little time, the smaller the easier it is to eat. Place the kale in a big bowl, one large enough to really get in there with your hands.

MASSAGE THE KALE Sprinkle with lemon juice and salt, then add the avocado. With your hands, work the salt and avocado into the kale, massaging the leaves, this will take two or three or even four minutes. Taste as you go along, checking the softness of the massages leaves, also for flavor.

JAZZ IT UP Stir in the apple and walnuts.

PACK for the FRIDGE or TO-GO Pack the salad into a storage container, I use two quart-size canning jars for the fridge. If you like, pack the salad to carry to work or a dinner out or a picnic in the park, say, a smaller, lighter, less breakable travel container is in order.

CHILL Refrigerate for several hours or better still, overnight. This gives the kale further time to soften and the flavors to meld.

Don't skip the lemon juice, it keeps the avocado and apple from turning brown.
I have the idea that this technique would work on other greens too, chard and leafy spinach come to mind.
A little raw kale goes a long way, so I'm making the assumption that 8 cups salad is 8 servings.

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Looking for healthy new ways to cook vegetables? A Veggie Venture is home to hundreds of super-organized quick, easy and healthful vegetable recipes and the famous Asparagus-to-Zucchini Alphabet of Vegetables. Join "veggie evangelist" Alanna Kellogg to explore the exciting world of common and not-so-common vegetables where recipes range from seasonal to staples, savory to sweet, salads to sides, soups to supper, simple to special.

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Alanna Kellogg
Alanna Kellogg

A Veggie Venture is home of "veggie evangelist" Alanna Kellogg and the famous asparagus-to-zucchini Alphabet of Vegetables.


  1. Looks yummy--and I love how you store it in a jar! I've been emptying quart jars of tomatoes, spaghetti sauce, and chicken stock like crazy these days, and I keep finding new uses for the jars before they can get back to the canning box in the basement.

    Perhaps I'm procrastinating on putting them away . .

  2. Mushing the ripe avocado into the kale seemed a little yucky, but when I licked my fingers, I knew I was in for a treat. Your recipe said "walnuts" and I wasn't sure which kind, and so used black walnuts. The salad was delicious!

  3. The salad was a big hit at Thanksgiving. One woman said it was the best kale she had ever eaten.


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Thank you for taking a moment to write! I read each and every comment, for each and every recipe, whether a current recipe or a long-ago favorite. If you have a specific question, it's nearly always answered quick-quick. ~ Alanna