Lemony Kale Salad With Avocado Coconut Dressing

This salad has so many wonderful things going for it – it’s a trifecta of superfoods. There’s the kale – so fresh and packed full of vitamins (C,A, and K, especially) and nutrients. I actually think that you can taste the goodness – for me, much of kale’s appeal lies in its distinctive, mineral-like flavor.

First kale harvest by Eve Fox, the Garden of Eating blog, copyright 2014

Then there’s the avocado – buttery, smooth, slightly nutty and full of good stuff including nearly 20 vitamins, minerals and phytonutrients.

Avocado, coconut oil, garlic and kale by Eve Fox, the Garden of Eating, copyright 2014

And the coconut oil! It has antiviral, antibacterial and antifungal properties, and it helps to lower cholesterol, aid digestion and increase thyroid function and insulin use. After decades of economically-motivated misinformation spread by the soy and corn industries, we now know that coconut oil is one of the healthiest fats we can eat.

Meyer lemons from Josephine Street by Eve Fox, Garden of Eating blog, copyright 2011

The lemon juice and the garlic are pretty darn good for you, too. But, more importantly, it tastes really good.

Assembly is pretty easy. You wash and dry the kale, remove the ribs, and chop it up, then massage the lemon juice, coconut oil and salt into it. It will look more or less like this. Let it sit while you prep the rest of dinner to give the acid in the lemon juice time to soften the kale up a bit.

Chopped kale for the avocado kale coconut by Eve Fox, the Garden of Eating, copyright 2014

When you’re getting close to being ready to put the meal on the table, peel and slice your avocado. Mash half of it with a fork and mix in the garlic and leave the other half in slices or cubes (or mash all of it, I’ve done it both ways). Toss the whole mess into the kale and stir well to combine then sprinkle with shredded coconut, toasted pepitas and/or toasted sesame seeds for a little nutty crunch.

Lemon Massaged Kale Salad with Coconut Avocado Dressing by Eve Fox, the Garden of Eating, copyright 2014

Lemony Kale Salad with Avocado-Coconut Dressing
Serves 4 as a side


* 1 large bunch of fresh kale, rinsed and dried
* 1/2 large or 1 whole small avocado
* Juice of an organic lemon
* 3 tsps organic coconut oil
* 1 small clove garlic, minced or pressed
* 1 tsp maple syrup
* Generous pinch of sea salt
* Few grinds of black pepper
* Handful of unsweetened, shredded coconut
* Handful of toasted pepitas, sunflower seeds or sesame seeds


1. Remove the ribs from the kale and chop it well. Place it in a good sized serving bowl and rub the lemon juice, sea salt and coconut oil thoroughly into the leaves. Leave it to sit for at least 10 minutes.

2. Peel and pit the avocado and cut it into cubes. Mash half of the avocado cubes with the garlic, black pepper and maple syrup and work it into the chopped kale.

3. Top with the rest of the cubed avocado, the shredded coconut and the toasted seeds and serve.

You might also like:

For more delicious recipes, drool-worthy photos, giveaways, and food-related inspiration “Like” the Garden of Eating on Facebook, or follow me on Twitter or Pinterest.


Sonia M
Sonia M3 months ago

Thanks for sharing

S Gardner
sandy Gardner1 years ago

Every thing tastes better with Avocado!!!

Tanya W.
Tanya W1 years ago

Thanks for sharing

Tanya W.
Tanya W1 years ago

Looks yummy - not sure about the kale 🍋

Elena Poensgen
Elena Poensgen1 years ago

Thank you

Marianne R.
Marianne R1 years ago


Carole R.
Carole R2 years ago

Thanks for posting.

cynthia B.
cynthia l2 years ago

yum!! thx for this

Julia R.
Julia R2 years ago

This is truly a salad fit for a King or Queen in both taste and in health!
Coconut, avocado, lemon, and kale together. How can it not be delicious?

DaleLovesOttawa O.

Looks like a flavourful salad to me. I always enjoy adding maple syrup to a variety of recipes as well as lemon and garlic.