Hail to the Kale Salad

Serves 3-4

Serving size: 1 cup



1 large bunch of kale

1/2 ripe avocado

Juice of one lemon or lime

1 tablespoon olive oil

1 teaspoon brown sugar

1 teaspoon mustard

Pinch of salt

Pinch of cayenne pepper

1/4 cup raisins or dried cranberries

1/4 cup chopped pecans or other nut



  1. Wash the kale and slice thinly.
  2. Mix the lime juice, avocado and kale in a large bowl.  Using your hands, work the lemon and avocado into the kale.  This helps to break down and soften the fibers in the kale.
  3. Mix the olive oil, mustard, sugar, salt and pepper together in a small bowl.  Add to the kale and mix well.
  4. Add the raisins and pecans and serve.


Nutrition information for 1 serving:

Serving size kcals Pro (g) CHO (g) Fat (g) Ca (mg) Sodium (mg) Iron (mg) VitD (µg) Folate (µg)
1 cup 176 4 19 11.5 105 86 1.7 0 32

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Market Umbrella


Market Umbrella is an independent nonprofit 501(c)(3), based in New Orleans, whose mission is to cultivate the field of public markets for public good. Market Umbrella has operated the Crescent City Farmers Markets (CCFM) since 1995.

Crescent City Farmers Market


The Crescent City Farmers Market operates weekly year-round in four New Orleans neighborhoods. The CCFM hosts nearly 80 local small farmers, fishers and food producers, and more than 100,000 shoppers annually.