Kale Salad To-Go with Avocado & Apple ♥

Kale Salad To-Go with Avocado & Apple
Today's kale salad recipe: A salad that's perfect for an on-the-go healthy lifestyle. Make it ahead of time, then carry it along to work or outdoor activities. Low carb. Weight Watchers 1 or 2 point. Not just vegan, "Vegan Done Real".

My name is Alanna "Procrastinator" Kellogg. At least it should be. Last year, a reader (hi, Kathleen Houlihan!) forwarded a favorite recipe for a raw kale salad, one she knew I'd like. But even though the recipe did appeal, muchly! it 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.

When Kathleen googled recipes for massaged kale salads, she wrote, all seemed to use a separate dressing. In this one, she explained, "You squeeze lemon juice on the kale and then massage in avocado, that makes the dressing. Then you can add apple, nuts, etc. and let it all sit overnight to soften. Keeps a couple more days."

I really liked this kale, especially since it was as good to go on Day Two and Day Three as Day One. I have the idea that it might become a go-to "real food" Medifast small meal once I move into maintenance. (Getting close, down 27 yesterday! See Why I Switched from Weight Watchers to Medifast.)


Hands-on time: 20 minutes
Time to table: a few hours, overnight is good, 4 was plenty
Makes about 8 cups

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

Wash and dry the kale well, cut off and discard heavy stems. Tear the kale into bite-size pieces. Place the kale in a big bowl, one large enough to really get in there with your hands. 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.

Stir in the apple and walnuts. Pack salad into a storage and/or travel container. I used two quart-size canning jars, to carry to work or a dinner out or a picnic in the park, say, you might want something smaller or lighter. Refrigerate for several hours.

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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~ Quick 'Massaged' Kale Salad ~
~ Seductive Kale Salad ~
~ Crispy Salty Kale Chips ~
~ more kale recipes ~
from A Veggie Venture

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~ more kale recipes ~
from Kitchen Parade, my food column

A Veggie Venture is home of 'veggie evangelist' Alanna Kellogg and the
famous asparagus-to-zucchini Alphabet of Vegetables.
© Copyright Kitchen Parade 2013

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