Thursday's Meal: Kale, Carrot and Avocado Salad

Mia Vargas from Whole Foods shares a healthy and versatile salad recipe for the new year. 

The use of avocado provides flavor and texture and helps make the kale more tender. Mia says you can add hemp seeds or chia seeds to get more essential fatty acids and add your favorite protein, like chicken or salmon, and make it a main meal.

The recipe serves four and is as follows:


1 bunch kale, stemmed and finely chopped
2 cups grated carrots
1/2 avocado, peeled and pitted
1/4 cup thinly sliced red onion
2 tablespoons lemon or lime juice
2 tablespoons hemp seeds or savory chia seeds
1/2 teaspoon reduced sodium soy sauce


-Toss all ingredients together in a large bowl (toasting the hemp seeds optional)

-Use your hands or the back of a large spoon to thoroughly mash avocado into kale.

-Set aside at room temperature for 30 minutes before serving to allow kale to soften.

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