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Citrus Kale & Avocado Salad

6 to 8 servings

Preparation Time: 15 min

Usually high-fibre kale is served cooked, but why not try it in a salad? Kale’s sturdy leaves contrast beautifully with the creamy avocado, and the sweetness of the orange balances the tang of the Feta.

Ingredients

  Dressing:  
1 cup milk 250 ml
1/2 cup plain Greek yogurt 125 ml
2 tbsp Dijon mustard 30 ml
1 tbsp freshly squeezed lemon juice 15 ml
2 tsp liquid honey 10 ml
1  clove garlic, minced 1 
1/2 tsp salt 2 ml
1/2 tsp pepper 2 ml
1/2 cup snipped chives, optional 125 ml
  Salad:  
1  small bunch of kale 1 
1  seedless orange, peeled and cut into segments 1 
1/3 cup almonds, coarsely chopped 75 ml
1/2 cup crumbled Canadian Feta 125 ml
1  ripe but firm avocado, peeled and cut into cubes 1 

Instructions

Step 1
Dressing: In a medium bowl, whisk milk with yogurt, mustard, lemon juice, honey, garlic, salt and pepper. Stir in chives, if using.

Step 2
Salad: Trim kale by cutting out and discarding tough ribs of leaves. Stack leaves, then slice crosswise into strips about 1-1/4-inches (3 cm) wide, for about 10 cups (2.5 L). Place kale in serving bowl. Add orange segments, almonds and Feta. Gently toss. Drizzle with about 1 cup (250 mL) dressing. Gently toss in avocado. Refrigerate remaining dressing up to 2 days.

Tips

For even more flavour, toast almonds for a couple of minutes in a skillet over medium heat until fragrant.
 
Try grapefruit segments and a small handful of dried cranberries in place of almonds.
 
Try baby kale, spinach or arugula.
 

Nutrition & Notes

Nutrition Information
Valeur nutritive
Per Serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 140
Fat / Lipides 9 g
Saturated / saturés
+ Trans / trans
Cholesterol / Cholestérol
Sodium / Sodium 273 mg
Carbohydrates / Glucides 11 g
Fiber / Fibres 3.4 g
Sugars / Sucres
Protein Protéines 6 g
Vitamin A / Vitamine A
54%
Vitamin C / Vitamine C
14%
Calcium / Calcium
Iron / Fer
Recipe provided by Dairy Farmers of Canada.

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