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View more "Salads" recipes Citrus Kale & Avocado Salad Recipe

Citrus Kale & Avocado Salad

Dairy Farmers of Canada
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  • Course Salads
  • Prep. Time 15 mins
  • Yields 6 to 8 servings

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.

  • Course Salads
  • Prep. Time 15 mins
  • Yields 6 to 8 servings

Did you know?

The most popular Milk Calendar recipes often include chicken, broccoli and pasta. See for your yourself!

This recipe is brought to you by:

My Milk Calendar From the 2015 Milk Calendar Explore all Milk Calendar recipes

Ingredients


Dressing:
1 cup (250 mL) Milk
1/2 cup (125 mL) plain Greek yogurt
2 tbsp (30 mL) Dijon mustard
1 tbsp (15 mL) freshly squeezed lemon juice
2 tsp (10 mL) liquid honey
1 clove garlic, minced
1/2 tsp (2 mL) salt
1/2 tsp (2 mL) pepper
1/2 cup (125 mL) snipped chives, optional

Salad:
1 small bunch of kale
1 seedless orange, peeled and cut into segments
1/3 cup (75 mL) almonds, coarsely chopped
1/2 cup (125 mL) crumbled Canadian Feta
1 ripe but firm avocado, peeled and cut into cubes

Preparation

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

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.

29 people love this recipe.

Rank as top rated See all 50 top rated

Did you know?

The most popular Milk Calendar recipes often include chicken, broccoli and pasta. See for your yourself!

This recipe is brought to you by:

My Milk Calendar From the 2015 Milk Calendar Explore all Milk Calendar recipes

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Did you know?

The most popular Milk Calendar recipes often include chicken, broccoli and pasta. See for your yourself!

This recipe is brought to you by:

My Milk Calendar From the 2015 Milk Calendar Explore all Milk Calendar recipes

Nutritional Info

Per serving
Energy: 140 Calories
Protein: 6 g
Carbohydrate: 11 g
Fat: 9 g
Fibre: 3.4 g
Sodium: 273 mg

Top 5 Nutrients

Nutrient % DV*
Calcium: 14 % / 150 mg
Vitamin C: 54 %
Folate: 26 %
Vitamin B12: 22 %
Vitamin E: 20 %

*percentage of daily value

*Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

This recipe contains 1/3 milk product serving(s) per person.

Did you know that 2 out of 3 Canadians are not getting enough daily milk products? Make sure you do! Learn more:

GetEnough.ca

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