Classic Kale Avocado Salad


Kale is one of the healthiest and most nutrient-rich greens on earth, and is abundantly available to us right now!  What’s more it doesn’t have to be transported half way around the world to get it to your plate as it grows very well here in Ireland as a delicious seasonal green during the winter months.  

Kale is packed with Vitamins C and K, anti-oxidants and minerals including calcium and iron.  It’s also fantastic for your vision due to it’s beta-carotene content.

When I first got into raw food several years ago, this recipe was an absolute classic that I learned from Karen Knowler, and is still one that I return to time and time again.  It’s super quick and easy to make, highly nutritious and delicious.


Even during the winter months when I tend to eat more cooked foods, especially in the evenings, I still like to serve something raw alongside if possible, and this is a great winter salad.

It’s also perfect as a make-ahead lunchbox filler because it keeps really well in the fridge for about 3 days.  It’s great stuffed into wraps, sandwiches, with a baked potato or sweet potato “fries”.

One you have the basics of this recipe, you can add just about anything to it.  Nuts, seeds, scallions/green onions, crushed garlic, sprouted microgreens, orange segments, pomegranate seeds… anything you like really!

You will need:  A chopping board, knife & mixing bowl.

Classic Kale Avocado Salad

Prep Time: 5 minutes

Total Time: 5 minutes


  • 6 large stems of Curley Kale
  • 2 large ripe Avocados
  • 8 Cherry Tomatoes
  • Handful Pumpkin Seeds
  • Juice of 1 small lemon / or half a large one
  • Olive Oil
  • Himalayan Pink Salt


  1. Tear bite-size pieces off the leafy parts of the kale. Remove any thick spines from the leaves. You can keep the stems for juicing.
  2. Wash and dry the leaves in a salad spinner and place in your mixing bowl.
  3. Drizzle over the lemon juice, a good slug of olive oil and and good pinch of salt. You want enough to coat, but don't drown it in oil.
  4. Use your hands to massage the juice, oil and salt into the leaves until they soften and wilt down.
  5. Cut one Avocado in half, remove the pit and scoop out the flesh onto your chopping board. Cut into small pieces and add this to the kale.
  6. Use your hands again to massage the Avocado into the kale, forming a creamy dressing.
  7. Cut the other Avocado in half, remove the pit and slice into chunks.
  8. Add this to the salad along with the Pumpkin seeds and toss well.
  9. Serve straight away, or leave to marinate for a couple of hours and the leaves will soften more.


The longer you leave this to marinate, the softer the leaves will become. It can be stored covered in the fridge and will still taste great after 3 days!

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