Wednesday, January 16, 2013

Super Simple Guacamole With Kale

      I am sure that you are aware how trendy kale is these days, and with good (actually great) reason. It is a nutritional powerhouse. One cup of kale contains 5 grams of fiber, 15% of the daily requirements of calcium and vitamin B6, 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K (if you are on Coumadin beware). It is also a good source of minerals like copper, potassium, iron, manganese, phosphorus, sulphur-containing phytonutrients, and antioxidants such as carotenoids, flavonoids (anti-cancer health benefits), as well as lutein and zeaxanthin compounds (good for the eyes). Basically, it is the superman of the vegetable world. I love it, but a lot of people do not like the taste which is unfortunate, because they are missing out on all of the great health benefits. That is why I bring you this recipe today. Pairing the kale with avocados, which also have amazing benefits on their own makes this recipe almost unfair to the other healthy foods out there (they can't compete). So......use it as a dip for baked chips or raw vegetables, and enjoy!

2 ripe avocados
1/2 a yellow onion (finely chopped)
2 Tbs fresh lime juice
1 jalapeño (take out the seeds if you want it to be less spicy)
1 small tomato (finely chopped)
1/4 cup of fresh cilantro
3/4 tsp kosher salt
1/2 tsp black pepper
1/2 cup of chopped kale

 1.) In a large bowl combine the onion, tomato, jalapeño, salt, and pepper. Mash the mixture together.
2.) Mash the avocados until almost smooth and combine with the lime juice.
3.) Combine the bowl of vegetables with the mashed avocados and lime juice.
4.) Once even, add the chopped kale and fold it into the mixture.

Nutrition Facts:
Servings: 4
Serving Size: 1/2 a cup
Calories: 145
Fat: 11 grams
Carbs: 13 grams
 Protein: 3 grams


  1. Yes he did..... but he didn't know that the kale was in there which was great. All of the benefits and none of the knowledge lol.

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