We all know that adding greens to your plate—morning, noon or night—is a great way to support healthier eating habits. While leafy favourites like lettuce, kale, spinach and Brussels sprouts usually top the list, don’t forget the mighty avocado. This nutrient-rich superfruit is packed with good fats and brilliant flavour, making it a fantastic addition to a variety of dishes throughout the day.
Naturally full of unsaturated fats and nearly 20 essential vitamins and minerals, avocados have earned their place as a kitchen staple. They offer a delicious way to include more heart-healthy ingredients in your meals, whether you’re whipping up breakfast, lunch or dinner.
Avocados are a good source of fibre too—one-third of a medium avocado provides around 3 grams—which helps support digestion and adds to a balanced diet. Replacing saturated fats with the unsaturated fats found in avocados can contribute to better heart health, especially when enjoyed alongside other wholesome foods like whole grains, lean proteins and fibre-rich vegetables.
A Simple, Delicious Salad the Whole Family Will Love
If you’re looking for a flavourful and fuss-free way to introduce more avocados into your meals, try this vibrant Avocado, Brussels Sprout, Kale and Date Salad. It’s bursting with greens, full of texture, and ideal for sharing—whether you’re hosting a casual lunch or bringing a healthy dish to a get-together.
The dressing, made with naturally sweet dates, Dijon mustard, lemon juice and apple cider vinegar, gives the salad a tangy depth of flavour. Once that’s ready, simply toss together shredded Brussels sprouts, kale, red onion, crunchy pistachios, and creamy slices of avocado.
To finish, offer shaved Parmesan on the side—perfect for those who prefer to skip the dairy—and enjoy a dish that’s both nutritious and indulgently tasty.
Avocado, Brussels Sprout, Kale and Date Salad
Serves: 8
✦ For the dressing:
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1 tablespoon lemon juice
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2 tablespoons apple cider vinegar
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4 dates, pitted and softened
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2 teaspoons Dijon mustard
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60ml olive oil
✦ For the salad:
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2 ripe avocados, sliced
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6 cups (approx. 450g) Brussels sprouts, shaved or finely shredded
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3 cups (approx. 225g) cavolo nero (also known as lacinato or dinosaur kale), shredded
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1 cup (approx. 100g) red onion, thinly sliced
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½ cup (approx. 60g) shelled pistachios (or pumpkin seeds for a nut-free version)
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Shaved or grated reduced-fat Parmesan cheese, for topping (optional)
Method:
1. Make the dressing:
In a food processor, blend the lemon juice, apple cider vinegar, softened dates and mustard until smooth. While blending, slowly add the olive oil to create a creamy dressing.
2. Prepare the salad:
In a large bowl, combine the avocado slices, shredded Brussels sprouts, kale, red onion and pistachios. Drizzle the dressing evenly over the salad and toss gently until everything is well-coated.
3. Serve:
Top with shaved Parmesan, if desired, or serve it on the side so guests can add their own.
Adding heart-healthy foods like avocados to your weekly menu is a simple and satisfying way to support your overall wellbeing.
