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Green Kale and Avocado Salad

Mar 9, 2018, 11:56 AM by Submitted by Oncology Nutrition Program Nutritionists, Ridley Tree Cancer Center

Chronic inflammation can wear down your immune system and decrease your body's ability to function normally. Over time, this imbalance may contribute to your risk for chronic diseases such as cancer, arthritis, diabetes and heart disease. Did you know that foods can increase or decrease chronic inflammation? This yummy kale salad has many anti-inflammatory foods to help support your immune system. Enjoy! 

kale and avocado quinoa salad 2


  • 1 bunch kale, washed, dried and stripped of their stems
  • Juice of 1 lemon
  • 1/4 to 1/2 teaspoon sea salt
  • 1 ripe avocado
  • 1/4 cup currants, raisins or dried cranberries
  • Handful of nuts of your choice, coarsely chopped
  • Handful of toasted pumpkin seeds
  • 1 to 3 teaspoons of olive oil
  • 2 tablespoons of your favorite fresh herb – thyme, cilantro, parsley, basil…
  • Lemon, sea salt and cracked black pepper to taste


  1. After removing stems, chop kale into 1 to 2 inch pieces. Place kale in large bowl and add lemon juice and sea salt, let rest for 5 to 10 minutes (this will decrease some of the bitterness).
  2. Cut avocado in half, remove the pit and cut each half into cubes (without cutting into the skin) while it is in the avocado skin. Flip the skin inside out and add the avocado cubes to the kale.
  3. Add currants, raisins or cranberries, nuts and seeds to the salad.
  4. Toss and lightly mash it (using a fork) until the avocado is incorporated.
  5. Add fresh herbs and toss, then add olive oil and toss again.
  6. Taste to see if more lemon juice, salt or pepper is needed.