Massaged (oil free) Kale Salad

For The Dressing:
1 ripe Avocado
2 tbsp. Water (more or less for desired consistency).
1 tbsp. Tamari
Juice of 1/2 Lemon

For The Salad:
1 bunch of Kale
1/2 sliced Yellow Pepper
2 tbsp. Cranberries
1/2 cup Grape Tomatoes (halved)
2 tbsp. Pine Nuts or Walnuts (optional, soak if using Walnuts)
1 Carrot or Parsnip (julienned)
2 tbsp. Hemp or Chia Seeds

• Remove the stems and break the leaves apart from one large bunch of kale and toss into a large salad bowl.
• Massage the kale leaves for approximately 2-3 minutes to tenderize (which will reduce the volume by about half).
• Once finished massaging you can prepare the dressing by blending the ripe avocado with lemon juice, tamari and water.
• Toss the kale with the dressing, then chop all remaining ingredients and toss with the dressed kale.

You can chop up some fresh raw garlic and toss into the salad, some benefits of garlic are credited to the presence of the sulphur-containing compound, Allicin, found in fresh, crushed or chewed garlic, due to which it has anti-bacterial and anti-fungal properties.

One cup of raw chopped kale includes 33 calories, 7 grams of carbs, 1 gram of fiber, 2 grams of protein, and 29 mg of sodium. Each serving also comes with sufficient sources of vitamins A, C, and K as well as calcium and iron.