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Kale is a nutritional powerhouse.
Loaded with calcium, iron, vitamins A, C, and K, and 10% of the RDA of omega-3 fatty acids in every cup, it’s no wonder why this leafy green is becoming more and more popular among the healthy living community.
Of course, there’s a reason why kale gained popularity as a garnish, rather than as the main course–> the leaves are incredibly tough and fibrous! Not exactly the type of leafy green you’d want to feature in a raw salad.
Luckily, there’s a solution to that.
All you have to do is massage the kale leaves!
Literally. Give them a good rub down.
Simply rubbing the leaves between your fingers breaks down their tough cellulose structure, making this cruciferous veggie not only taste less bitter, but also making it easier to digest. After just a few minutes of squeezing the leaves between your hands, they will turn a darker green and have a wilted, silky texture, similar to that of cooked kale! While you don’t need to add anything to the leaves to break them down, using a bit of olive oil or avocado does make the process move a little faster.
This particular salad features a ripe avocado, along with a handful of other fresh ingredients, creating a tasty balance of sweet, sour, salty, bitter, pungent and astringent. (The six tastes you need to create a satisfying meal!) Keep in mind that you can adjust any of these flavors to your particular taste– if you don’t care for garlic, use less or leave it out all together! Love ginger? Use extra! Prefer olive oil to avocado? Switch it out!
Once you get this process down, you’ll be able to whip up your favorite mix in minutes, creating a perfect lunch or dinner salad.
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5-Minute Massaged Kale Salad
serves 1-2
Ingredients:
1-2 bunches of kale leaves, stems removed (about 6-10 ounces)
1 ripe avocado
Juice of one lemon
1/2 teaspoon fresh ginger, minced
1/4 teaspoon fresh garlic, minced
Nama Shoyu, or tamari (wheat-free soy sauce), to taste
5-6 drops liquid stevia (or honey, to taste)
Directions:
Preparing this salad is quick and easy once you get the hang of it! To get started, simply scoop out the flesh of the ripe avocado, and mash it together with the lemon juice, ginger, garlic, Nama Shoyu and liquid stevia.
Note: All of the measurements above are merely suggestions– I usually “eyeball” most of the ingredient amounts when I’m making this myself. Be sure to taste as you go, to ensure you’ll like the final result!
When you’ve got what looks like a smooth guacamole, add in the raw kale leaves and start using your hands to massage the dressing throughout.
Squeeze well between your hands, almost like kneading bread dough, for a good 2-3 minutes.
When the leaves are dark and wilted, give them a taste to make sure the flavor is to your liking. Adjust any flavors as necessary.
Add your favorite toppings, such as roasted red peppers and green onions, and enjoy!
Ingredients
- 1-2 bunches of kale leaves , stems removed (about 6-10 ounces)
- 1 ripe avocado
- Juice of one lemon
- 1/2 teaspoon fresh ginger , minced
- 1/4 teaspoon fresh garlic , minced
- Nama Shoyu , or tamari, to taste
- 5-6 drops liquid stevia (or honey, to taste)
Instructions
- To get started, simply scoop out the flesh of the ripe avocado, and mash it together with the lemon juice, ginger, garlic, Nama Shoyu and liquid stevia.
- When you've got what looks like a smooth guacamole, add in the raw kale leaves and start using your hands to massage the dressing throughout. Squeeze well between your hands, almost like kneading bread dough, for a good 2-3 minutes.
- When the leaves are dark and wilted, give them a taste to make sure the flavor is to your liking. Adjust any flavors as necessary.
- Add your favorite toppings, such as roasted red peppers and green onions, and enjoy!
Notes
Nutrition
Calories per salad: 395, Fat: 23g, Carbohydrates: 47g, Fiber: 19g, Protein: 18g
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Reader Feedback: Have you made a massaged kale salad before? What’s your favorite salad combo?
Have made this for the second time now, and I love it! I think this will be one of the things I always have in the fridge. I use it cold when I just need to make a quick salad, or I toss some in the wok, soup, stu or whatever I am making. Thank you for so many fantastic recepies!
I’d like to make this as a side tonight. I’m braising some turkey and this sounds perfect and so much faster than a cooked kale recipe I was going to try. Thank you!
OK, I tried this and it’s so flavorful that I could eat is without the Kale! Now I want to drizzle it on all kinds of salads. Any suggestions on what would work best on thinning it out (water or oil)?
Love it! Could you do the same thing with Cavolo Nero?
Yes, I think that’s actually a type of kale! You can use this technique with any fibrous or crunchy leafy green. 🙂
I have to admit, every time I try kale I think it is so bitter, but I haven’t tried massaging it! I love love love avocado so this recipe looks amazing!
Love your idea for using avacado instead of olive oil! I’m def. going to try this one!
I have a quick question – in the am are you a fan of eating a breakfast or waiting until later to eat? On What I ate Wed. I don’t see you having a meal in the am – are you trying Intermittent Fasting? and if not what are your thoughts on it?
Love your site!!!
– Natasha
I love this recipe but avocados don’t sit well with me. I like to dress the kale in balsamic and olive oil for a few hours before eating….like usually made in the morning and then brought to work for lunch. It softens up nicely. I miss avocado!
I’ve now massaged two kale salads and topped them with a ceaser-style dressing recipe found in “Eating Well.” Big moment when the husband said he didn’t hate the kale salad, and went back for seconds!
Great recipe! I love the idea of using the mashed avocado to coat the kale! I’m always looking for ways to spice up plain kale because it’s really not my favorite vegetable alone but in a recipe like this I would love it!
I absolutely love kale; sautéed and massaged. Such a yummy treat. Thanks for your amazing recipes. Can’t wait to try this one soon!