Delicious, Fun & Healthy Food

Peaches & Kale With Avocado & Poppy Seed Dressing + More Healthy Tips

Salad, Raw, LunchLina LiwagComment

It's peach season in Ontario so we've been enjoying these lovely local produce lately.  Sweet and juicy, they are great to munch on, awesome on green smoothies and if you're like me, I've been throwing them into our salads...peaches and greens instead of the usual "peaches and cream." They look so inviting with their red and yellow colours.  My teenage son became interested in eating raw salads several years ago when I started adding colourful fruits and vegetables into my recipes.  They say that "we eat with our eyes first" and my experiment worked out very well with him.  To this day, he still enjoys them.  He just came back from a Christian summer camp in New England and I was very encouraged when he told me  that he ate salads 2x a day for the whole week that he was there.  


Before getting into  the recipe, I’d like to add more healthy tips as a continuation of what I wrote on my last article (please read here).

Tip#3  -  Cook/prepare food at home.  Many health and wellness goals fail in  the absence of home cooking.  We need to know what ingredients go into the food that we eat on a daily basis.  Salt, oil, sugar and flavour enhancers are some of the things we do not have any control of when relying on food made outside our own kitchens.  Everyone has their own challenges when it comes to home cooking.  As I've been talking to several people, these are some of the reasons given: takes too long to  wash, chop or cut vegetables, not familiar with healthy ingredients or not good in the kitchen.  These are all valid reasons and with very minor adjustments, they can change.

Start with organic pre-washed greens if you don't enjoy the prep.  Take baby steps...make simple vegetable dishes one day at time.  A good example would be sauteing greens like bok choy in chopped garlic and ginger for about 3 minutes just until they wilt.  Season with a little tamari or braggs liquid aminos.  If you need assistance around the kitchen, ask for help.  I've been giving free mini workshops  to some of my friends recently... let me tell you, even one short week makes a difference. 



Peaches & Kale With Avocado & Poppy Seed Dressing

(Preferably Organic)

For the salad:

7-8 cups of shredded or chopped kale leaves (see suggestions)
a handful of  sunflower microgreens or other sprouts
2-3 ripe peaches
2 Tbsp. lightly toasted poppy seeds

For the dressing:
1 medium size avocado, cut and seed removed
4 Tbsp. lemon juice
1 Tbsp. maple syrup
1 clove garlic, grated or chopped finely
optional salt (I didn’t use any)


1. Wash the kale very well, remove hard stems and chop, shred or tear leaves into bite size pieces.   Spin dry them and then place them in a mixing bowl.  
2. On a skillet on low heat, toast the poppy seeduntil it turns fragrant, about1 minute.
3. Mash the avocado with the garlic, lemon and maple syrup until the mixture turns creamy.  You can also blend this in a personal blender if you prefer a smoother consistency.
4. Massage the kale with the avocado mixture until the leaves turn soft and then let them sit for at least 10-15 minutes so they soften even more.  Adjust the taste if necessary.
5.  Mix  ½ of the poppy seeds with the kale then transfer to a serving bowl.   Add  the sprouts on top.
6. Before serving, cut  the peaches and arrange them nicely on top of the greens.
7. Sprinkle the rest of the poppy seeds.   Enjoy!

1.  I used black kale, also known as lacinato or dino kale.  Any variety will do.  I have used curly kale previously and I like them both.
2.  If peaches are not available, you can substitute them with nectarine or strawberries.



I hope you're having a great summer.  We can't stop thinking of here are some more of our memories.