My Favorite Oil-Free Kale Salad

I’ve made this salad three weeks in a row to go with Sunday dinner, so I guess it’s time to add it to the blog. Kale isn’t my favorite vegetable by any means, but if you add enough fat to it, anything can taste good! Haha!

I got this inspiration from a recipe in the book Fiber Fueled (affiliate link). It’s a very popular book in the health world right now, and reasonably so! Fiber needs WAY more covereage than it gets, and I’m so glad this information is getting it’s time in the sun. If you don’t already follow @theguthealthmd on Instagram, you really should! Fascinating stuff, and you can just feel the truthfulness of it. I highly recommend getting yourself a copy.

In a nutshell, the book explains how we have the healthiest gut microbiome if we eat a very large diversity of plants. Not just quantity, but diversity. Small amounts of lots of different types of plants means that tons of different types of healthy bacteria are getting fed. Each plant food has a unique type of fiber that feeds unique microbes, so diversity is key. He recommends that you don’t count grams of fiber consumed each day, but rather count your “plant points” or the number of different plants you eat. This salad has 10 different plants involved, so that’s 10 plant points!

 

Anyway, this kale salad is based off a recipe in that book, and it’s the yummiest oil-free, vegan kale salad I’ve had yet. Massaging the kale (or cooking it) and adding some fat seems to tame the bitterness of kale. Oil is the least-nutritious and most calorie-dense way of eating fat, so I try to avoid it. Almond butter and avocado might seem like an unpleasant pair, but they add a luxurious creaminess I think you’ll love. If you’re going to eat fat, let it be nutritious and fiber-rich like almonds and avocados!

If you’re looking for a different type of salad, these are the most popular salad recipes on my blog!

Mango Quinoa Spinach Salad with Honey-Lime Dressing

Pear Pecan Green Salad with Maple Balsamic Dressing

Chopped Thai Power Salad with Sesame Ginger Dressing (low oil but not oil-free)

 

My Favorite Oil-Free Kale Salad
Prep Time
15 mins
 

An almond butter-avocado dressing takes away the bitterness of kale, and creates a delicious, colorful salad that's super healthy for your gut!

Course: Salad
Keyword: kale salad, oil-free, wfpb
Servings: 4 large servings
Author: Faithful Plateful
Ingredients
  • 1 bunch kale
  • 2 tsp soy sauce (or alternative like tamari, liquid aminos)
  • 1 large handful spinach or spring mix
  • 1 stalk celery
  • 1 carrot
  • 1 apple
  • 1-2 green onions
  • 2 TBSP chopped walnuts or sunflower seeds
  • 1/4 cup raisins, craisins, or other dried fruit (optional)
Dressing
  • 1/2 avocado
  • 2 TBSP almond butter
  • 1 TBSP soy sauce
Instructions
  1. Wash the kale thoroughly and de-stem it by pinching the stem and sliding the leaves off. Chop small. Put into a bowl and pour the 2 tsp soy sauce on it. Massage the soy sauce in with clean hands until kale is bright, more limp, and takes up less volume in the bowl.

  2. In a small bowl, mash the avocado and stir in the almond butter until creamy and smooth. Add in the soy sauce. Mix the dressing with the kale until evenly coated.

  3. Chop the celery and apple, grate the carrot, slice the green onions, and toss all the ingredients together.

    Add salt and pepper to taste.

    Enjoy! Keeps well for about 1 day.

 

 

 



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