After the savoury depth of miso eggplant, let’s brighten things up with something fresh, crisp, and a little zesty. This Kale, Avocado & Citrus Salad with Walnuts is the kind of bowl that feels like sunshine on a cloudy day — colourful, crunchy, and nourishing for both body and skin.
Packed with vitamin C, healthy fats, plant-based omega-3s, and antioxidants, it’s a collagen-supporting powerhouse disguised as a café-style salad you can whip up at home in under 15 minutes. Solo cooking doesn’t get much fresher (or more skin-friendly) than this.
Why This Recipe Supports Collagen & Skin Health
- Kale → One of the richest sources of vitamin C, critical for collagen synthesis.
- Avocado → Provides vitamin E and healthy fats to keep skin supple and reduce dryness.
- Citrus (orange or grapefruit) → Bursting with vitamin C and flavonoids that protect collagen from breakdown.
- Walnuts → A top plant-based source of omega-3 ALA, supporting skin hydration and elasticity.
- Olive oil → Enhances absorption of fat-soluble vitamins.
Ingredients (Serves 1)
- 1 cup kale leaves, stems removed and torn
- ½ avocado, sliced
- ½ small orange (or ½ grapefruit), segmented
- 2 tbsp walnuts, roughly chopped
- 1 tsp olive oil
- 1 tsp lemon juice
- Pinch of salt & pepper
Method
- Massage the kale: Place kale in a bowl with olive oil, lemon juice, and a pinch of salt. Massage with your hands for 1–2 minutes until softened and darker in colour.
- Add the toppings: Arrange sliced avocado, orange segments, and walnuts over the kale.
- Finish: Season with pepper, toss lightly, and enjoy immediately.
Nutritional Highlights (Approx. per serve)
- Calories: ~320 kcal
- Protein: 6 g
- Fibre: 8 g
- Vitamin C: 90 mg (100%+ daily needs)
- Omega-3 ALA: ~2 g
- Collagen-friendly combo: Vitamin C + omega-3 + vitamin E = collagen production + reduced inflammation + hydrated skin.
Reheating & Storage Tips
- This one’s a fresh eat — kale holds up better than other greens, but avocado browns quickly.
- If prepping ahead: store kale, citrus, and walnuts separately. Add avocado just before serving.
- Keeps up to 24 hours in the fridge once assembled.
Cost-Per-Serve (AUD, approx.)
- Kale (1 cup): $1.00
- Avocado (½): $1.20
- Orange or grapefruit (½): $0.80
- Walnuts (2 tbsp): $0.70
- Olive oil/lemon/pantry staples: $0.40
≈ $4.10 per collagen-supporting serve
Final Word
This kale, avocado & citrus salad is proof that you can eat for your skin and still feel like you’re treating yourself. It’s bright, crunchy, creamy, and satisfying — basically, edible skincare in a bowl.
