Eating Better: A Delicious, Healthy Salad to Help You Meet Your New Year's Resolutions

For many of us, eating well means more vegetables and less meat. Try making a meal out of this salmon, kale and avocado salad.

Vered Guttman
Vered Guttman
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Salmon, kale and avocado salad with kale chips.
Salmon, kale and avocado salad with kale chips. Credit: Vered Guttman
Vered Guttman
Vered Guttman

Eating well, and eating less, are on everyone’s New Year’s resolution shortlist. But since the publication of the 2015 American dietary guidelines is being delayed (well, it’s 2016 and it’s not out yet), and since there’s good reason to doubt just how honest and reliable the guidelines are going to be, we can rely only on our own good instincts (plus pseudo-scientific magazines) and eat foods that make sense.

For many of us, that means more vegetables, whole grains, legumes and nuts, and less meat. Make sure your vegetables and fruit are as colorful as possible. These guidelines should sound familiar; after all, this is more or less the Mediterranean diet.

To start the year off on the right foot, here’s one good salad that can make a full meal.

Salmon, kale and avocado salad with kale chips

If you prefer, you can omit the salmon and serve this tasty salad as a side dish.

Serves 4 as a main course
Oil spray
12 oz. salmon fillet, skin on
1 teaspoon olive oil
3/4 teaspoon kosher salt, divided
Pinch black pepper
1/4 cup white wine
7 cups kale, leaves only, divided
2 hard-boiled eggs
1 head romaine lettuce, outer leaves removed, thinly sliced crosswise
6 radishes, thinly sliced
1 avocado
3 tablespoons finely grated Parmesan cheese

For the dressing:
2 tablespoons lemon juice
2 tablespoons olive oil
1/2 teaspoon Dijon mustard
1/2 teaspoon kosher salt
Pinch sugar

1. Preheat oven to 350 degrees Fahrenheit (180 degrees Celsius). Spray oil into a small pan that can hold the salmon. Put salmon in pan skin-side down, brush olive oil on top, and sprinkle with 1/2 teaspoon salt and black pepper. Pour wine around salmon and bake for 20 minutes, until just done. Remove from oven and set aside to cool.

2. In the meantime make the kale chips. Spray a baking sheet with oil, and spread with 3 cups of large kale pieces. Spray with oil all over, sprinkle with 1/4 teaspoon salt and roast for 10-12 minutes, until crispy (you can do it alongside the salmon). Set aside.

3. Slice the rest of the kale very thinly and put in a large bowl. Add romaine lettuce and radish. Cut avocado into 1/2-inch cubes and add to bowl.

4. Put all dressing ingredients into a small sealed container and shake well. Pour over salad in the bowl and mix gently with your hands.

5. Grate eggs over salad, add Parmesan cheese and mix very gently.

6. Divide salad between 4 serving plates. Remove skin from salmon fillet and cut flesh into small chunks. Top salad with salmon and kale chips, and serve.

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