Kale & Lemon Salad

April 20, 2017

Kale & Lemon Salad

This Kale & Lemon Salad makes a perfect accompaniment to any meal. Adding citrus to a kale salad helps to increase bioavailability and absorption of iron, making it a nutrient-rich dish.

Kale is a really good source of iron along with other greens such as baby spinach. Kale is a versatile fresh green and this salad can be pre-prepped and added to lunches through the week or makes a great side with a serving of protein.

The key to making kale easier to eat is all in the massage. Yes, I said to massage the kale. It’s a thing and if you don’t believe me, Google it. Using both hands, rub the lemon juice and extra virgin olive oil into the kale and this will help to soften the kale and make it much easier to digest. Otherwise, it can be a bit on the tougher side to eat.

Kale & Lemon Salad

Kale & Lemon Salad – Key Nutrients

Kale – A really good source of minerals iron and calcium, kale is also an excellent source of vitamins A, C and K. Paired with citrus helps to increase the bioavailability and absorption of iron.

Tomatoes – Tomatoes are rich in lycopene, a phytochemical that gives tomatoes their distinct red colour. Lycopene really helps to increase antioxidant activity within the body.

Avocado – It adds a real creaminess to this recipe and avocados are a healthy source of monounsaturated fats and vitamin E. They are also a good source of potassium and fibre.

Recipe: Kale & Lemon Salad

Prep Time 20 minutes
Total Time 20 minutes
Servings 2 people


  • 1/2 bunch kale
  • 1 lemon (juiced)
  • 1/2 avocado
  • 1 handful cherry tomatoes
  • 1-2 tbsp extra virgin olive oil


  • Rinse kale and roughly chop kale removing the stems.
  • Add lemon juice and extra virgin olive oil and massage the kale to help soften it (making it easier to eat).
  • Add cherry tomatoes and avocado.


Essential Equipment

Nothing too fancy needed here.


Turn this into a main meal by increasing the portion size and adding a protein of your choice.
I use a standard cup measure. If you don’t have one you can use a mug and substitute the amount for ¾ of a standard mug.

Find your Ingredients

Kale, avocado, tomatoes, lemon – fruit and vegetable aisle.

Course Sides

If you like this salad, you might like to try these too;


Amy Savage is a qualified Nutritionist with a Bachelor of Health Science in Nutritional & Dietetic Medicine and is available for consultations online and in Sydney CBD. Email for further details. 

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