Tuesday, March 01, 2011

Raw Kale And Avocado Salad With Great Northern Beans

Great Northern beans add quality protein and fiber to this healthful salad

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Using up our Garden Kale
Even after waking up to 29 degree weather the other day, which is quite unusual for Sebastopol, our garden kale didn't flinch. I was so afraid I'd find frozen greens where my beautiful kale once stood but luckily all the plants survived. I've been trying to eat it all before my luck runs out so I came up with another raw kale recipe. This one is very similar to Garbanzo Bean and Raw Kale Salad with Lemon Turmeric Dressing so if you like that recipe, you'll like this one too! Great Northern beans take the place of garbanzos and an entire avocado adds creaminess to each bite. This salad also uses three times as much raw kale! This is a dish I like to categorize as "mostly raw" where you get all the benefits of eating the raw kale greens and avocado while getting the nutrient density of the beans. Many people cannot maintain their weight or get enough calories on a 100% raw food diet. "Hybrid" recipes like this offer the best of both worlds. 

Kale is still flourishing in our winter garden despite flirting with unusually low temperatures.

Raw Kale Salad with Avocado and Great Northern Beans
[Makes 4 servings]
For the dressing:
2 tablespoons freshly squeezed lemon juice
1 tablespoon extra virgin olive oil
2 tablespoons shallot, minced
1/2 teaspoon turmeric
1/4 teaspoon sea salt, or to taste
For the salad:
3 packed cups kale, cleaned and thinly sliced
One 15 ounce can Great Northern beans, drained
1 avocado, pitted and thinly sliced
Freshly ground black pepper to taste

Combine all the dressing ingredients and mix well. Set aside.
Place the kale in a large bowl.
Add the dressing and mix well until the kale is thoroughly coated.
Add the beans and avocado and toss until combined.
Top with freshly ground black pepper and serve.

Per serving: 202.7 calories, 8.8 g fat, 1.3 g saturated fat, 0 mg cholesterol, 8.4 g protein, 26 g carbohydrates and 8.3 g dietary fiber.


Sandy said...

I love reading your blog because, being local (Petaluma), I can relate to some of the comments you make. The one about the cold weather snap and your kale surviving it (mine did too) is one example. Thanks for the great kale recipe. Will try it this week!

:) Sandy

Dr. Joanne L. Mumola Williams said...

Hi neighbor!
I've got friends who live in Petaluma and they've got a huge and beautiful vegetable garden and countless fruit trees. You must have some fertile ground there!
Glad you are enjoying the blog!

Debra said...

I am so glad your kale survived the freezing cold weather. Your salad looks delicious.