In this massaged kale salad the hearty (and very chewy) kale greens get a rubdown with sea salt to make them sweeter, easier to chew and more digestible. The massaging part lets you work out some frustrations and work on those forearms. Win-win!
A lot of people tell me that they’re just not that into kale because let’s be honest. It’s a serious leafy green that can be a little bitter and it takes a long time to chew when it’s served raw. Just the other day I went to lunch with a fellow blogger and ordered the kale salad. And I chewed and chewed and chewed. Not much conversation going on there with all that chewing.
Massaging the kale leaves with a bit of sea salt essentially pre-digests the kale a bit through mechanical force (provided by your hands) and the salt which draws water from the cells of the kale making the kale softer and easier to chew and digest. As a rule, if it’s easier to chew (and the more thoroughly you chew) the easier it will be to digest.
A little of this and a little of that.
You can add just about anything to this massaged kale salad and it’s going to be delicious. Perfect for cleaning out the crisper drawer or tossing together a last minute meal or potluck dish to pass. I love the creamy bits of blue cheese with the crunchy seeds and sweet-tart apples but you can use just about anything. I often toss the massaged kale with hemp hearts, halved cherry tomatoes and a generous pinch of freshly grated parmesan for a super easy side dish for grilled meat or fish or to toss with bowl of brown rice pasta or quinoa. For a vegan option, just leave out the cheese.
Packs well for lunch on the go.
Because kale is such a hearty green this salad holds up well for several days in the fridge even after you’ve dressed it with olive oil and vinegar, making it perfect for lunchboxes or leftovers.
- 1 bunch curly green or red kale, washed and patted dry, tough stems removed
- ¼ tsp. fine sea salt
- 1 apple, diced
- 2 stalks celery, thinly sliced
- 1 medium carrot, peeled and julienned or cut into ribbons with a vegetable peeler
- 1 cup shredded Brussels sprouts
- 1/4 cup raisins or dried cranberries
- 3 Tbsp. roasted pumpkin seeds
- 2 Tbsp. roasted sunflower seeds
- 1/4 cup crumbled blue cheese (may substitute feta or goat cheese) optional
- 3 Tbsp. olive oil
- 2 Tbsp. apple cider vinegar
- Black pepper to taste
- Get out a big bowl. Tear the washed kale into bite sized pieces and toss into the bowl. Sprinkle with sea salt.
- Massage the kale. Really get into it. Continue to massage the leaves with the salt until the start to soften and wilt a bit.
- Combine the oil and vinegar and black pepper and set aside. Do not add extra salt, there’s plenty on the kale already. Toss remaining ingredients (apple through sunflower seeds) into kale then dress with oil and vinegar dressing. Sprinkle with blue cheese crumbles, if using.
- Drizzle with oil and vinegar and toss to combine. Serve.
Other great add-in’s include: Hemp hearts, diced bell pepper, sliced radishes, dried cranberries or currants, crumbled feta cheese, spring onions, shredded beets, cashew pieces, toasted sliced almonds, or cauliflower florets….
- Serving Size: 1/4 recipe
- Calories: 219
- Sugar: 11g
- Sodium: 363mg
- Fat: 13g
- Carbohydrates: 23g
- Fiber: 6g
- Protein: 8g
Are you a kale lover? What’s your favorite way to prepare this super healthy green leafy vegetable? Please share in the comments below.