Kale Guacamole

a chunky guacamole packed with healthy kale, grapefruit, & raw sunflower seeds

Written & Created by Allison Rasche

Contribution from Paula Sturm, RDN, FMN, CFSP

Photographed by Madeleine Rasche

This Kale Guacamole is creamy, flavorful, new take on classic guacamole, and is packed with nutritional value, deriving from the nutrient dense kale, grapefruit, avocado, and raw sunflower seeds.

Grapefruit is packed with vitamin C, a commonly known way to fight the common cold, but vitamin C can also trigger an anti inflammatory effect in the body that can alleviate the severity of the symptoms associated with asthma, osteoarthritis, rheumatoid arthritis, and supports the health of our adrenal glands. In addition, red grapefruit also contains the nutrient, lycopene, which is known to have an anti-tumor effect and fight the damaging effect of free radicals on the cells.

Red foods like red grapefruit also support our ROOT system which helps anchor ourselves to the physical world, much like the roots of a tree. Anything related to stability, boundaries, and safety fall within the ROOT system. That means our skin, bones, joints, muscles, adrenal glands, and immune system are governed by this system. Interestingly, recent research has found that lycopene also supports bone health.

On the other hand, while kale is quite a trendy health food item currently, it is not only trendy, but also extremely nutritious. Kale is packed with the cartenoid, lutein, which is known for its supportive role in eye health, as well as its ability to fight the damaging effects of light and oxygen. Since lutein is a catenoid it is best consumed with a healthy fat source for optimal utilization by the body. Thankfully, avocados are loaded with healthy monounsaturated fats. Kale is also packed with high amount of vitamin K (vital to blood and bone health), vitamin A (necessary for proper digestion and immune health), and vitamin C (vital to brain health and fighting the damage of free radicals).

Moving on to avocados, avocados are delicious and creamy on toast, on top of burritos, in guacamole, and in my opinion nearly everything! However, nutritionally, avocados are supportive of cardiovascular health through their high quantity of monounsaturated fats and antioxidants, including chrysanthemaxanthin, neoxanthin, Vitamin E, Vitamin C, lutein, and phytosterols. Phytosterols actually help block the absorption of cholesterol from food in the gastrointestinal tract which helps reduce LDL cholesterol to keep your heart pumping blood beautifully.

Green foods are all about the LOVE system! When you think of love you naturally think of the heart and that’s exactly what it supports, the whole cardiovascular system. However, that’s not all, LOVE also encompasses the arms, hands, breasts, lymphatic system, and thymus gland. Chlorophyll is the chemical compound which is responsible for the rich color of these foods and it serves a key purpose in our diets as a master antioxidant. In addition to all the amazing nutrients listed above, green foods contain magnesium and potassium, two critical minerals for managing blood pressure and often under consumed in our diets. You can learn more about Holistic Nutrition on DaoCloud.

Lastly, raw sunflower seeds are high in Vitamin E, which combats the damage of free radicals, there by protecting the fat containing structures in our bodies, such as cell membranes and brain cells. In addition, sunflower seeds also contain phytosterols along with avocados. This delicious sauce packs a heart-healthy punch!

Finally, nuts and seeds fall in the FLOW system within the body which enhances creativity, and supports reproductive and emotional health. Fats, water, and orange colored foods are all used to bring balance in this system. We need fats for proper hormone balance in our body, to keep our cell walls supple, and to nurture healthy fertility and reproduction.

Now, lets get to the recipe!

Kale Guacamole

(vegan, gluten-free)

2 ripe medium avocados

1 cup of chopped red grapefruit

¼ cup chopped red onion

1/3 cup chopped cilantro

½ cup chopped kale

juice of 1 lime

1 tbsp raw sunflower seeds

¼ tsp pink salt

¼ tsp ground pepper


1. Mash 2 ripe avocados with a fork until smooth, and then add in chopped grapefruit, red onion, cilantro, kale, lime juice, sunflower seeds, salt and pepper.

2. Mix all ingredients well, and serve with your favorite chips, sliced vegetables, or even on toast

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