Massaged Kale Salad with Avocado and Apple

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Did you know that kale is part of the cruciferous family? A relative of broccoli and cabbage, kale is rich in antioxidants and other nutrients that may help fight inflammation. This simple and delicious kale salad is easy to make any time of the year. Try substituting the apple with your favorite seasonal fruit.

Yield: 6 servings
Time: 15 minutes

Recipe Ingredients
1 large bunch of dino kale
1/2 teaspoon sea salt
1/3 cup sunflower seeds
3/4 cup apple or pear, diced
2 tablespoons olive oil
1 tablespoon apple cider vinegar
1 avocado, diced

Recipe Preparation
1. De-stem kale by pulling the leaf away from the stem. Wash leaves. Spin or pat dry.
2. Stack leaves, roll up, and cut into thin ribbons (chiffonade).
3. Put kale in a large mixing bowl. Add sea salt and massage salt into kale with your hands for 2 minutes. The volume of the kale should reduce by about one third.
4. Put kale in a fresh bowl and discard any leftover liquid. Add fruit, avocado, and sunflower seeds.
5. Toss with oil and vinegar. Taste and add more salt and vinegar, if necessary.

Recipe Notes
Be sure to choose a large bunch of kale (or two small ones) or the salad will be overly salty and overdressed. A large bunch consists of 16 to 20 leaves that are at least 12 inches long.

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The One Medical blog is published by One Medical, an innovative primary care practice with offices in Boston, Chicago, Los Angeles, New York, Phoenix, the San Francisco Bay Area, Seattle, and Washington, DC.

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