Kale, Tuna and Avocado Salad

 
 

Big salad club, put your hands up 🙋🏻‍♀️ For lunch today, I have a big bowl of shredded kale and carrot with avocado, tuna and almonds. 

KALE
Kale is high in lutein and zeaxanthin, the antioxidants in these carotenoids help protect your body from free radicals which can then help slow and reduce degeneration and disease, and even the effects of aging! Kale also contains sulforaphane, a very powerful antioxidant that has been shown to reduce inflammation and protect the brain. Kale is also a good source of magnesium, iron, calcium and vitamin K, A and C. 


I know what you’re thinking, “kale is gross”. There is a trick to making it taste good, trust me - try include something sweet and something crunchy. I’ve gone for my Nona’s home made fig jam that I mixed with olive oil, turmeric and chili flakes. For crunchy, I toasted almonds. Yummy!

METHOD

  1. In a small bowl whisk together the dressing ingredients. Set aside.

  2. In a large bowl combine kale, tuna, carrot and avocado and gently toss. Pour dressing over salad and toss again. Best if let sit for a few hours or even overnight to soften kale a bit.

  3. Lightly toast almonds in a pan on lo heat and sprinkle on top of salad.

INGREDIENTS

  • 4 packed cups of chopped kale

  • 1 grated carrot

  • 1 can tuna in olive oil

  • 1 large or 2 small avocados, diced

  • handful of almonds roughly chopped

    For the dressing:

  • 1 tablespoon lemon juice

  • 1 tablespoon balsamic vinegar

  • 2 tablespoons olive oil

  • 1 TBS of turmeric

  • optional: 1 TBS of sweet jam or cranberries

  • salt and pepper to taste

Amanda Lupica