Avocado & carrots unite in kale salad

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The darling of the produce world — kale — teams up with avocado in a hearty salad.

Here’s some good-to-know information as you prepare it: a study published in the Journal of Nutrition found that teaming avocado with a tomato sauce and/or carrots ups the absorption of vitamins.

In the study, done by Ohio State University and funded by Haas Avocado Board,  the volunteers ate standardized breakfasts that included as well as egg whites either a tomato sauce or raw carrots with or without an avocado. When the tomato sauce was eaten with an avocado, the absorption of B-carotene more than doubled, according to the study results. When avocado and raw carrots were eaten together, the absorption of B-carotene increased 6.6 times, study results show. Eating an avocado with either of them also saw an increase in the conversation of provitamin A (that’s the inactive form) to the active form, vitamin A. All the vitamin absorption was more than if they’d eaten the tomatoes or carrots without avocado.

Wanna give that a try? This innovative recipe brings together avocado with carrots (cooked this time) as well as roasted chick peas and walnuts. It’ll come together in no time. I could see serving it alone or tossing in some shrimp or leftover chicken if the diners at your home need a little more.




2 ripe fresh avocados, peeled, pitted and cubed

1 pound. bag baby carrots

1 tablespoon. olive oil

½ teaspoon salt

¼ teaspoon pepper

1 (15.5 ounce) can chick peas, drained

⅓  cup coarsely chopped walnuts

1 large bunch kale (about 1 pound), stalks removed, leaves coarsely chopped

2 tablespoons lemon juice

¼ cup grated Parmesan cheese, optional

Heat over to 400 degrees.

In a bowl, toss carrots, oil, salt and pepper.

Transfer to a rimmed baking sheet; bake 20 minutes. Add chickpeas and walnuts to pan, stir and return to oven. Bake until carrots are brown and tender, an additional 5 to 10 minutes.

In a large bowl combine kale, lemon juice, remaining ¼ teaspoon salt and half of the avocado. Massage kale with both hands until that avocado is pureed and the kale softens and turns bright green, about 2 minutes.

Add half of the carrot mixture to the kale; toss.Place in a large serving bowl. Top with remaining carrot mixture and avocado. Season with Parmesan cheese, if desired.

Haas Avocado Board

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