AVOCADOS // contain a fat in them that allow you to absorb nutrients from plant foods.

When it comes to nutrients, the total amount of them is not the only thing that matters. We also need to be able to absorb them…move them from the digestive tract and into the body, where they can be used.

Some nutrients are “Fat Soluble,” meaning that they need to be combined with fat in order to be utilized. This includes: Vitamin A, D, E & K and antioxidants like caroteniods.

So, not only is an avocado extremely nutritious, it can dramatically increase the nutrient value of other plant foods that you are eating.

After learning this little factoid about avocados, I started adding them to every meal possible, especially if a green is a part of the dish. For example, smoothies with kale, omelets with arugula or simply just a salad that doesn’t have avocado already added. Honestly though, to me, it seems like a no brainer…who wouldn’t want to maximize their nutritional intake??

Now, this recipe I am about to share I cannot take credit for. This amazing salad was dreamed up by Miss Morgan Elizabeth Rollo. Not only is it addicting but since it contains avocados, you get to maximize your nutrient intake –win, win!


(Feeds 2-4)

1 bunch of organic kale

2 avocados

2 lemons

1/4 cup pine nuts

1/2 cup feta or parm cheese

grapeseed oil

  1. With your hands, tear the kale off of it’s stems, place into bowl and continue to tear or chop into smaller pieces
  2. Once the kale is torn into pieces, begin to massage it. Think of this action as the “pre-digestion” stage –it will make it easier to digest. Your mouth and stomach with thank you.
  3. Lightly drizzle the kale  with grapeseed oil. You truly will only need around 4-5 cap fulls of grapeseed oil
  4. Toss that salad
  5. Place the pine nuts in a saute pan on low to medium heat. Keep your eyes on this process, as pine nuts can burn very easily if unattended. Once they are done, pour on top of the salad.
  6. Dice both avocados and place on top of the salad
  7. Add in the cheese
  8. Juice 1.5-2 lemons into the salad bowl and toss. If you are a big lemon fan like I am, squeeze both lemons.
  9. ENJOY!

If you want to add more protein to this salad, some chicken on top would be extremely easy.


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