Crunchy Kale Salad with Avocado Dressing (Raw+Vegan)

What a green surprise - a family friend gifted us with a whole basket full of fresh kale from her garden so that we can now enjoy this powerhouse of a plant in abundance. I already started with a kale smoothie for breakfast and finished the day with this fresh and crunchy salad creation.  

Normally we planned to be in Australia right now, in between mango trees and white beaches, but our family needed us back in Germany on short notice, so that we ditched our road trip through Australia for some autumn weeks in our home town. I have to admit that I kind of miss the fruit abundance of the tropics, but the local organic produce here is also not bad, especially all the free stuff. 

Last week I went to a public playground nearby to collect a whole bag of apples and now we got the fresh kale as a gift - Germany really wants to spoil us!

Immune booster and healing hero

So, let’s talk kale - are you already a big fan or still reserving only a tiny portion of your plate for some of those green leaves? Kale has much more to offer than just the healthy add-on to your ordinary meal. This leafy green is celebrated as superfood with incredible healing and regenerating powers. 

Among the vitamins A, C, E, K and B-complex, it contains a lot of chlorophyll, amino acids and minerals like iron, magnesium and potassium. On top, kale is full of antioxidants such as flavonoids and carotenoids - important nutrients to prevent health conditions like heart disease, diabetes and osteoporosis and even neurological disorders.

Want to hear more healthy talk about kale? Check out the love letter to kale on Medical Medium's blog that has all the tiny details about this green plant. 

No wonder that kale is harvested in times where it is needed the most, since winter season often brings more challenges for our immune system. Kale contains organic sulfur, which is known to have an antibiotic, antiviral and anti-inflammatory effect. It strengthens our overall immune system so that everyone can benefit from its superpowers, especially those of us living in a cold climate.

But in case you suffer from conditions like fibromyalgia, chronic sinusitis, rheumatoid arthritis or other illnesses associated with chronic inflammation you should put a lot of kale onto your plate this season. Why not in combination with a creamy and rich avocado dressing?

When crunchy kale meets creamy avocado

Raw kale has a mild, earthy taste which I find very delicious, so that I didn’t want to mask it with too many ingredients or a strong dressing. Therefore I kept it pretty simple with my first creation of the season. This is what happened to the kale I grabbed for my dinner salad… 

• 5-10 kale leaves 
• 4 batavia lettuce leaves 
• 1 carrot 
• 1/2 stalk celery 
• 1 small red onion 
• 1/2 zucchini 
• 1/2 cucumber 
• 2 walnuts 
• 2 Brazil nuts

For the dressing I mashed together...  

• 1-2 ripe avocados 
• Juice of 1 lemon
• Mix of herbs 
• 1/2 tsp cayenne pepper 

As veggies I selected zucchini and cucumber because of their high-water content. Even the smoothest kale can be a little hard to digest, more watery vegetables can balance that and make the salad softer. You can also use some more batavia leaves or a similar soft lettuce and less kale if you like your salad to be not that hard. Apart from that, mix the kale leaves very well with the avocado dressing and they loose a bit of their hard texture. 

If you shouldn't like kale in its raw version, don't worry about it - cooked kale still has a lot of nutrients and if you are in for the immune boosting properties, you can reap the same benefits as any salad lover. Check out this study reviewed by Dr. Gregor for more infos on that. 

When it comes to celery, adding even just a tiny bit to your salad is a great way to avoid using any salt. Celery is high in sodium and therefore gives your meal a salt-like flavor. For the sauerkraut I didn't use a self-made one, but an organic product which only contains some sea salt. Always read the label if you buy processed foods since things like sauerkraut often contain refined salt and even sugar. 

I wanted to welcome the kale season with a simple salad to celebrate its natural flavors. Since I have a lot more kale to experiment with, my head is already filled with loads of more exciting meal ideas - so stay tuned if you want to try something new for the upcoming kale season!

(This post is taking part in the wonderful FRUITS AND VEGGIES MONDAY competition from @lenasveganliving.)

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Have a wonderful day and a fruity journey ahead! 

Yours, Anais 

Nomadic adventuress since 2018 | Raw foodie | Health enthusiast | Minimalist | Freedom seeker | Passionate believer in a life full of bliss.

🍓Hungry for some more healthy nuggets? Check out my raw vegan posts:

• Leftover Magic - Raw Banana-Apple Crumble 
• Kickstart Your Day with WATERMELON JUICE (Fresh+Spicy)
• Easy and Budget-Friendly - SUNFLOWER SEED DRESSING 
• Delicious BLISS BALLS with Coconut and Raisins

🌟Explore your full potential, with my health and lifestyle posts:

• Minimalist Skin Care with Powerful Banana Peels
• DURIAN LOVE and Why Moderation is Key
• The Art of UPCYCLING - From Old Stuff to New Treasures
• RAW VEGAN DIET in a Nutshell - What, Why and How?

🗺 Time for some more adventures - follow me around the world:    

• Visiting a Malaysian Farm - How These Tropical Fruits Get so Delicious!
• Roadtrip Towards the Sun - Nyang Nyang Beach, Bali
• Hidden Treasure in the South of Bali - Melasti Beach
• Tropical Fruit Hunting in Kuala Lumpur - Chow Kit Market

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Disclaimer: I am not a registered dietitian, doctor or trained detox expert. My goal is to share my knowledge from conclusive research and personal experiences to inspire you on your own raw adventure. I do not give medical advice and am not liable for any negative consequences you might face by following any information from this post - even if it is too much energy from a newly gained vibrant health and no idea how to deal with it. Always do your individual research when it comes to your precious health, it is absolutely worth the extra effort!