Simple 3-Ingredient Kale Salad

This is one of my favorite go-to lunches when I’m running around! 3 simple ingredients. That’s it! Using avocado as a dressing is something I learned from Engine 2. It makes perfect sense. Especially with kale. It’s so rough and hearty that massaging in the avocado into the leaves isn’t going to hurt it one bit and it’s easier to eat. I also love this salad because it’s great for inflammation.

Avocado

Avocados are rich in monounsaturated fats (good fats) which have been shown to lower inflammation. Monounsaturated fats have been shown to reduce insulin resistance and regulate blood sugar levels because of this. They also contain vitamin E, vitamin C, manganese, selenium, and zinc which is beneficial to help soothe inflammation.

Kale

Kale has a 1:1 ratio of omega-3 and omega-6 fatty acids which is a combo that is balanced so that it is anti-inflammatory. It’s high in antioxidants like beta carotene which is fat-soluble. Which means that it is broke down by fat. So the fat in the avocado in this salad will help break down and be better absorbed into your body. They work hand and hand.

Red Onions

Red onions are high in an antioxidant called Quercetin. You might have heard me talk about this before. It works as an anti-histamine so it’s one of the foods that is great for allergy sufferers. Along with that among other things, not just an allergic response, but it helps with inflammation in the body.

Here is my simple 3-ingredient kale salad that I use for lunch for busy weeks.

Simple 3-Ingredient Kale Salad

  • Servings: 3-4 Large Servings or 6-8 Side Servings
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Ingredients

  • 1 large bunch curly kale, leaves torn into bite size peices
  • 1 medium avocado, pitted
  • 1 small red onion, about 1 cup
  • Optional
  • Juice of 1 large Lemon
  • Salt and Pepper, if desired

Directions

  1. Put washed and torn kale in a large mixing bowl.
  2. Take the flesh of the avocado and add to the bowl. I usually will cut the avocado into small pieces before adding. With your hands, press the avocado into the kale. Since kale is so hardy and rough, it can take being mashed. Massage the avocado into the kale until all the avocado is incorporated and kale is a little softer.
  3. Add chopped red onion and toss.
  4. Add lemon juice and salt and pepper if desired. I usually have these on hand always so I don’t see it as extra ingredients.
  5. Serve immediately, or later that day. It will keep in the fridge for a few hours.

Nutritional Information

For 4 Large Servings with Lemon Juice

139 Calories | 8 g total fat | 1.3 g polyunsaturated fat | 4.9 g monounsaturated fat | 1 g saturated fat | 0 g trans fats | 0 mg cholesterol | 43 mg sodium | 15.5 g carbohydrates | 7 g fiber | 3.6 g sugar | 5.5 g protein | 434% Vitamin A | 175% Vitamin C | 799% Vitamin K | 16% Calcium | 21% Magnesium | 10% Iron | 16% Potassium

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Swiss Chard & Pomegranate Salad with No Oil Dressing

I think I have a favorite salad for each leafy green. This is my favorite salad recipe using Swiss chard. I think it’s my prettiest salad, and one of the best parts – the salad dressing I use doesn’t have oil.

Like I’ve said in other posts, I like getting my healthy fats in other ways than oil. Sometimes oil is necessary but especially in the winter time, I don’t know about you, but I have no problem getting my daily amount of fat for the day! I usually have this salad along with other things that have fat in it to balance it out. For this salad in particular, you won’t miss the oil. Use your fat choices for the butter on your potatoes. : )

Make sure to chop up your Swiss chard. They can be huge leaves and hard to eat and the rest of the chopped ingredients can get lost. I usually tear the leaf from the stem. Roll the leaf and slice it into ribbons (chiffonade cut) and then chop it again if needed. It makes it so much easier to eat and everything is usually mixed evenly.

Swiss Chard
Just like other leafy greens, it’s high in vitamins, minerals, and fiber.
  • Vitamin K – bone density
  • Vitamin C – immune health
  • Magnesium – regulates nerve function, glucose, and blood pressure
  • Potassium – blood pressure
  • Iron – blood oxygen level
  • Good source of fiber
Pomegranates
It’s main health benefits come from the anti-oxidants that are contained in it. Plus it adds a crunch to the salad!
  • High in antioxidants
  • Anti-inflammatory
  • Healthy Blood Pressure
  • Lowers LDL cholesterol

 

Swiss Chard & Pomegranate Salad with No Oil Dressing

  • Servings: 6-8 side servings
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Ingredients


– 1 bunch of rainbow Swiss chard, sliced into ribbons and then halved
– pomegranate seeds from 1 pomegranate (1/3-1/2 cup)
– 2 clementines, peeled and chopped
– 1/2 red onion, chopped
– 1 small tart apple (honey crisp or green apple works well), chopped
Dressing:
– 2 tbsp ACV (apple cider vinegar)
– 1 tbsp agave or honey
– 1/8 tsp coriander
– pinch of paprika
– salt and pepper to taste
– small squeeze of orange juice, 2 tbsp worth

Directions

  1. Toss all chopped ingredients for the salad together. If the pieces are about the same size everything will be mixed evenly and not all the chopped goodies will find it’s way to the bottom of the salad.
  2. Whisk together dressing in a small bowl. Toss together with salad right before serving.
  3. Note: With the dressing it will last a few hours before starting to wilt. Swiss chard take a little bit before it starts getting too soggy. But to make sure, wait until a few minutes before serving before adding the dressing.

Nutritional Information

59 calories | 0.3 g total fat | 0.06 unsaturated fats | 0.04 g saturated | 0 g trans fats | 0 mg cholesterol | 53 mg sodium | 14.6 g carbohydrates | 2.2  g fiber | 11 g sugar | 1 g protein | 64% Vitamin A | 31% Vitamin C | 225% Vitamin K