Your Recipe

Massaged Kale, Avocado Salad

Ingredient Amount Calories
Avocados 75g 120kcal
Lemon juice 61g 13kcal
Kale 21g 7kcal

Recipe Instructions:

INGREDIENTS
1 bunch kale

½ of a ripe avocado

¼ cup lemon juice

salt and pepper to taste



Optional toppings: slivered almonds, sliced apple, sliced fennel, carrot ribbons etc.



INSTRUCTIONS
Using your hands, coat the leaves with the avocado and lemon juice, massaging the fat and lemon juice into the leaves.
Let sit for 5-10 minutes to allow acid from the lemon to break down the leaves.
Add salt and pepper and any other toppings you’d like and enjoy!

Nutrition Facts
Portion Size 39 g | ml
Amount Per Portion 35
147
kcal
kilojoules
% Daily Value *
Total Fat 2.9g 4%
Saturated Fat 0.4g 2%
Sodium 4.2mg 0%
Total Carbohydrate 2.9g 1%
Dietary Fiber 1.5g 5%
Sugar 0.6g
Protein 0.6g 1%
Vitamin D 0mcg 0%
Calcium 17mg 1%
Iron 0.2mg 1%
Potassium 125mg 3%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Print Pdf
Vitamins
Nutrient Amount DV
Vitamin A 13.965 mcg 2%
Thiamin [B1] 0.022 mg 2%
Riboflavin [B2] 0.045 mg 3%
Niacin [B3] 0.402 mg 3%
Pantothenic acid [B5] 0.3 mg 6%
Vitamin B6 0.063 mg 4%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 21.493 mcg 0%
Vitamin C 12.68 mg 14%
Vitamin D 0 mcg 0%
Vitamin E 0.446 mg 3%
Vitamin K 24.392 mcg 20%
Betaine 0.203 mg 0%
Choline 3.467 mg 1%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 2.9 g 1%
Sugars 0.6 g 1%
Dietary fiber 1.5 g 5%
Carbohydrate 2.9 g 0%
Net carbs 2.3g
Aminoacids
Nutrient Amount DV
Alanine 0.028 g 0%
Arginine 0.025 g 0%
Aspartic acid 0.058 g 0%
Cysteine 0.007 g 0%
Glutamic acid 0.071 g 0%
Glycine 0.027 g 0%
Histidine 0.018 g 0%
Isoleucine 0.025 g 0%
Leucine 0.038 g 0%
Lysine 0.034 g 0%
Methionine 0.009 g 0%
Phenylalanine 0.026 g 0%
Proline 0.028 g 0%
Serine 0.028 g 0%
Threonine 0.021 g 0%
Tryptophan 0.007 g 0%
Tyrosine 0.015 g 0%
Valine 0.028 g 0%
Minerals
Nutrient Amount DV
Calcium 16.5 mg 1%
Copper 0.04 mg 5%
Fluoride 1.31 mcg 0%
Iron 0.2 mg 1%
Magnesium 8.09 mg 2%
Manganese 0.08 mg 3%
Phosphorus 13.86 mg 1%
Potassium 124.92 mg 3%
Selenium 0.14 mcg 0%
Sodium 4.25 mg 0%
Zinc 0.15 mg 1%
Other
Nutrient Amount DV
Water 32.508 g 0%
Ash 0.409 g 0%