Blackberry, Mango, & Kale Salad

KALE | BLACKBERRY | MANGO 


I saw a detox online that was three days of smoothies. Being in college, sometimes a detox is necessary just to flush out your system a little bit. I was hesitant to try it because I am not the biggest fan of green liquids (juice, smoothies, pea soup...). I made the first green smoothie anyways and sure enough I hated it. It sat in my refrigerator for a of couple days before it made its way to the garbage disposal. 

Determined not to give up, or waste my ingredients, I decided to use the same ingredients of the smoothie to make something up. This salad is what I came up with. 


| RECIPE |

1 cup of chopped kale
1/2 mango chopped
handful of blackberries
1/4 avocado
cayenne pepper
coconut water
olive oil

Put the kale, mango, blackberries, and avocado in a bowl. Sprinkle on as much cayenne pepper as you desire. In a small bowl, mix the lemon, coconut water, and olive oil. Pour on top of the salad and mix. Let sit in the refrigerator for a few hours to let the kale get tender. The acidity of the lemon will break down the kale.

| NUTRITION FACTS |

Kale: Very filling and full of nutrients. Kale has been shown to increase weight loss. It is a good source of fiber, vegetable protein, folate, iron, and a GREAT source for vitamin A, C, K, B6, calcium and potassium.

Avocado: I always hear people say “avocados are full of fats, but they are good fats.” This is true, but its still fat. Just like everything else moderation is key. A quarter of an avocado is more than enough. One cup of avocado is more than 30% of your TOTAL daily intake of fat. Avocados are a great source of vitamin C, K, and folate. Enjoy them, just not too much.

Blackberries: Great source of vitamin C, K, and folate.

Lemons: Two words: Natural Diuretic. They flush out toxins and (bad) bacteria. Too much of a diuretic can dehydrate you, so be careful.