Serves 4

Avocado provides rich flavor and creamy texture in this simple salad.


1 bunch kale, stemmed and finely chopped 2 cups grated carrots 1/2 avocado, peeled and pitted 1/4 cup thinly sliced red onion 2 tablespoons lemon or lime juice 2 tablespoons sesame seeds, toasted 1/2 teaspoon reduced sodium soy sauce


Toss all ingredients together in a large bowl. Use your hands or the back of a large spoon to thoroughly mash avocado into kale. Set aside at room temperature for 30 minutes before serving to allow kale to soften.


Heath Starts Here ProgramPer serving: 160 calories (60 from fat), 7g total fat, 0.5g saturated fat, 0mg cholesterol, 115mg sodium, 23g total carbohydrate (6g dietary fiber, 3g sugar), 6g protein


Kale  is important for skin and detoxification of the liver. It is high in sulfur and helps reduce cancer lung, breast, colon, ovarian, and bladder cancer.  Kale is high in iron as much as red meat. It is high in vitamin C that also helps absorb iron.  The vitamin K in kale helps in blood clotting, and bone health.