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Easy Massaged Kale Salad

September 6th, 2016 by Audrey Weidman

massaged kale


I know when I first started eating kale, I didn’t think I would like it.  The texture was “scratchy” and the flavor was “meh”.  But as with most new foods, it can take a few tries before you acquire a taste for it.  Since I knew kale is a really healthy superfood, I wanted to get this into my repertoire.   This recipe fits the bill.

This is such an easy way to prepare kale.  It’s quick, tasty and I almost always have these ingredients on hand. It is great compliment when paired with a meat and starch e.g. rice, potato, quinoa (I know it’s not a starch- but it seems like it).


Prep Time: 15 min

Serves: 4

1 bunch of organic raw kale leaves (I prefer the lacinato a.k.a. “dino” variety, but my husband prefers the ruffled kale – the recipe works with either)

1 Tbsp. of olive oil

1 lime or lemon, juiced

1 tsp. of sea salt

Pinch of Cayenne pepper


  1. De-stem the kale leaves from the stem by stripping the kale leaf away from the stem.
  2. In a large bowl, combine the de-stemmed kale leaves with the remaining ingredients.
  3. Lightly pour an additional 1 tsp. of olive oil onto your hands to coat.
  4. Using a massaging motion (kind of like kneading bread dough), start to tear the leaves apart into bite-sized pieces and massage.
  5. Continue massaging for about 2-5 minutes or until the leaves are softened, the leaves will also turn a more vibrant green. Allow the salad to rest for another 5 min or so for the flavor to develop and the leaves to soften.
  6. Use this as a salad base or add toppings of your choice for a complete meal in a bowl.



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