Heavenly Kale, Brussels & Avocado Tuna Salad Smothered in Miso Citrus Dressing a.k.a. The-Babe-That-Will-Make-You-Betray-Kale-&-You-Won’t-Feel-An-Ounce-of-Regret-Oh-Well!
HAPPY FRIYAY NIGHT & congrats for making it through ‘da week!!!!
CHEERS TO THE FREAKIN’ WEEKEND. (I’ll drink to that. Wait, no I won’t. BUT DRINK FOR ME? KTHX! OH, & in case you were wondering, my fave wine is Kim Crawford).
AND, Nope, I didn’t forget!!!! HERE TO REPORT ABOUT NONE OTHER THAN TODAY’S LUNCH GOALS. I am both ashamed, YET SATISFIED, to say that today, I betrayed Spinach. You see, my side babe Kale called me. He was totz. on sale & well, I CANNOT RESIST A GOOD SALE. AND SO, I gave in to the temptation…
Do I regret it? NAH. He was too good.
Do I feel bad? HECK YES.
But you know what, I think I’m just going to be straight up with Spinach. I mean, I’ll tell him that if he ups his sale game, I’ll totally remain faithful, BUT WHEN KALE’S SALE GAME IS THIS STRONG… I just have to give in. Anywho, I gotta explain to Spinach that it’s all about compromise, right? I’m sure he’ll understand.
KAY RANT OVER, back to the SALAD.
Munchkins, this is my Kale, Brussels, & Avocado TUNA Salad Tossed in none other than my HOMEMADE MISO CITRUS DRESSING (Yep, she’s already on the blog, RIGHT OVA HERE & some of you have already tried her & LOVED her, obvs!!!).
Anywho babies, this is a HEAVENLY SALAD, MY LOVES. HEAVENLY. AND WELL, it also don’t get greener than this, LET’S BE HONEST. I did throw in some cherry tomatoes though, OH & CRANBERRIES – oh well, red & green & purplishhhh FTW!! CAN WE JUST LIKE ACKNOWLEDGE HOW GORG SHE IS? She’s legit a rainbow… BUT WAIT FOR IT, NOT ONLY IS SHE A RAINBOW, BUT SHE’S A FREAKING PROTEIN-PACKED ONE. Wow. Once again, two birds. One stone. Ya dig? I know you do. I don’t even know why I ask.
Ladies & gents, this is my Heavenly Kale, Brussels & Avocado Tuna Salad Smothered in Miso Citrus Dressing a.k.a. The-Babe-That-Will-Make-You-Betray-Kale-&-You-Won’t-Feel-An-Ounce-of-Regret-Oh-Well!
Babes, I’ve gone on & on about the BENEFITS OF KALE & BRUSSELS, BUT, BUT, BUT, I never actually told you munchkins WHY AVOCADO IS SO GOOD FOR YOU. Yes, she’s full of good-for-you fats, that’s something we all know… But, why else?!?
IT’S THAT TIME BABIES, NUTRITION-101 WITH KELLY IN THE KITCH & TODAY, WE TALK ABOUT OUR ALL-TIME FAVE, AVOCADO (Yes, I didn’t say “MY”, I said “OUR”, because let’s be honest, WHO DOESN’T ADORE AVOCADO?? If you are one of them people who DOES NOT ADORE AVOCADO, SORRY BUT WE CAN NO LONGER BE FRIENDS, HECK, WE CANNOT EVEN BE ACQUAINTANCES, unless you have a damn good reason. BUT YOU DON’T. IT’S IMPOSSIBLE).
So why is she SO GOOD FOR YOU? ERGO, WHY IS SHE, LIKE, THE BEST THING ON THE PLANET?
She is super-duper nutritious & contains a huge variety of nutrients, the most concentrated of which are: vitamin K, folate, vitamin C, and potassium, B5, B6 & E. She also contains smaller amounts of magnesium, manganese, copper, iron, zinc, phosphorus, vitamin A, thiamine, riboflavin & niacin!
SHE IS A LOW-CARB FRIENDLY PLANT FOOD! Yes, she packs 9 grams of carbs, but wait for it… 7 of ‘dem are FIBER!! SO THERE ARE ONLY 2 “NET” GRAMS OF CARBS. AWESOME, RIGHT?
The babes do not contain ANY CHOLESTEROL OR SODIUM, not to mention they are very low in saturated fat!!!
Believe it or not, THESE BABES PACK MORE POTASSIUM THAN BANANAS! Cray, right? Bananas are like the STAPLE POTASSIUM FOOD, right? Well, think again! Did you munchkins know that potassium is actually a nutrient that most people are not even getting enough of? The crazy part is that this nutrient is so freaking important! It helps maintain electrical gradients in the body’s cells & serves tons of important functions! AND, WAIT FOR IT, AGAIN… one 100g serving of avocado will pack 14% of the RDA of potassium, compared with 10% in bananas, which are like the typical one!
SO, basically, I WILL NEVER EVER. EVER SAY NO TO A BANANA,
BUT, AVOCADOS > BANANAS. OKAY? Or, JUST EAT ‘EM TOGETHER.
Then, you have REACHED ULTIMATE POTASSIUM GOALS. BTW, in case you munchkins were wondering, studies have actually shown that having a high potassium intake is linked to reduced blood pressure, a huge risk factor for heart attacks, strokes & kidney failure.
ALSO, avocados are LOADED with heart-healthy MONOUNSATURATED FATTY ACIDS. Again, I know & acknowledge that avocado is a high fat food. I WON’T STOP PREACHING ABOUT IT THOUGH, BECAUSE THE GOOD THING ABOUT AVOCADOS IS THAT THEY DON’T JUST CONTAIN ANY FAT. The majority of the fat in avos is oleic acid, a mono fatty acid that also happens to be the major component in olive oil & believed to be responsible for some of its beneficial effects. It has been linked to reduced inflammation & has been shown to have beneficial effects on genes linked to cancer. WHAT?! Amazing, RIGHT?
OKAY, so the babes are LOADED WITH FAT, BUT THEY ARE ALSO LOADED WITH FIBRE!!!! In fact, a 100g serving of avocado contains 7 whole grams of fibre, which is actually 27% of the RDA!!! Oh, and if that was not good enough, about 25% of the fibre in avocado is soluble (a.k.a. ABLE TO FEED THE FRIENDLY GUT BACTERIA IN THE INTESTINE), which is very important for the optimal function of our bods!!
I mean… LET’S CONTINUE. KEEP IT COMING. Avocados can also SIGNIFICANTLY lower cholesterol levels, reduce blood triglycerides, lower LDL cholesterol (THE BAD KIND) & increase HDL (THE GOOD KIND)!
The fat in avocados can also HELP YOUR BOD ABSORB NUTRIENTS FROM PLANT FOODS. In fact, it is crucial to know that when it comes to NUTRIENTS, the total amount of them is not ALL THAT MATTERS. Our bods also need to be able to absorb them, a.k.a. to move them from the digestive tract into the bod, where they can be used! And here’s something I’ll bet you didn’t know – A LOT OF NUTRIENTS ARE FAT SOLUBLE, which means they must be combine with fat in order to be used, i.e. Vitamins A, D, E, & K, AS WELL AS ANTIOIXDANTS!
And, studies have shown that adding avocado to your diet can increase antioxidant absorption by TONSSSS. SO BASICALLY, avocado is highly nutritious-AF, BUT IT CAN ALSO DRAMATICALLY INCREASE THE NUTRIENT VALUE OF OTHER PLANT FOODS YOU ARE EATING. THIS, MY LOVES, IS WHY, YOU SHOULD ALWAYS INCLUDE A HEALTHY FAT SOURCE WHEN EATING VEGGIES. Without ‘dat fat, a lot of the beneficial plant nutrients will go to waste.
NOT ONLY DO THE BABES CONTRIBUTE TO ANTIXOIDANT ABSORPTION from other foods, BUT they are also high in antioxidants themselves, especillay those important for protection & preservation of eye health.
AVOCADO CAN HELP YOU LOSE WEIGHT. HOW SO? It’s full of fat, right? WELL, listen to me. Studies have shown that people who eat avocados feel more satisfied post-meal & feel fuller longer, ergo, YOU MAY have a reduced desire to eat (but I mean, NO GUARANTEES. DON’T KNOW ABOUT YOU BABIES BUT I’M ALWAYS HUNGRY!!!)
LAST BUT NOT LEAST, NOT ONLY ARE THESE MUNCHKINS HEALTHY-AF, they are also super duper deliciously perfect & are the perfect match for like ANY FOOD. Throw them into salads, tacos, sushi and tartare, BUDDHA BOWLS, whip up some guac, make some avo-toast OR SIMPLY SCOOP ‘EM OUT WITH A SPOON & DEVOUR ‘EM PLAIN. Their CREAMY-AF, RICH TEXTURE makes them blend well with ABSOLUTELY EVERYTHING!!!
OHHHH!!! AND IF YOU WANT TO MAKE THE MOST OUT OF YOUR AVO & get ALLLL THEM NUTRIENTS IT CONTAINS, since then nutrients in avos can oxidize soon after fleshing it, ADD SOME LEMON JIUICE TO STOP ‘DAT OXIDATION & YOU’RE GOOD TO GO!!!
OKAY, I’m done. That was a long rant, I agree. & I’m sorry, BUT, ADMIT I TAUGHT YOU MUNCHKINS A THING OR TWO ABOUT YOUR FAVE FOOD (which you are most probably cutting open RIGHT. ABOUT. NOW. STAT!).
And…. Now, the moment you have all been waiting for. The reason I ranted about these babes (a.k.a. avocados) is because there’s a whole freaking one in this BOWL OF GOODNESS & WELL, I like you munchkins to know what you’re eating AND NOT ONLY TO KNOW, BUT TO UNDERSTAND & APPRECIATE WHY IT’S SO FREAKING CLEAN, HEALTHY & GOOD FOR YOU!!!!
OK, here we go!
My loves, YOU WILL NEED:
- 200g of organic kale, CHOPPED-AF;
- 200g of Brussels sprouts, SHREDDED-AF;
- 1 medium avocado, DICED TINY-AF;
- 200g of cherry tomatoes, HALVED;
- ½ cup of fresh basil, CHOPPED-AF;
- 1 can of organic flaked white tuna in water, DRAINED;
- ½ cup of organic dried unsweetened cranberries;
- ¼ to ½ cup of my Homemade Miso Citrus Dressing! (RECIPE HERE);
- Freshly ground black pepper & dried herbs of your choosing (basil, parsley, rosemary, thyme or chives, for a few suggestions!) for SPRINKLING!!!!
- OPTIONAL: Shredded mozzarella, cheddar or nutritional yeast for garnish!
SO, how do you whip up this BEAUTIFUL BOWL? Okay, this one is actually as EASY AS 1-2-3.
- Throw all your veggies into a LARGE METAL MIXING BOWL & toss the beautifulness together to combine!!!
- THEN, throw in ‘dat tuna & ‘dem dried cranberries!
- Once all this beautifulness is combined, POUR ‘DAT DRESSING ALL OVA’ ‘DA PLACE & MIX EFFIN’ WELL, making sure all your veggies, tuna & cranberries are EVENLY COATED! Sprinkle the babe with some freshly ground black pepper, dried herbs & ‘DAT CHEEEESE/nutritional yeast (if adding)!
OH & FOOD PORN!!!
ENJOY MES AMOURS!
XOXO <3 <3 <3 <3