Massaged Kale Salads are the newest healthy food trend and this simple step takes the bitterness out of raw kale with a few ingredients.

Being a healthy lifestyle blogger I always try to be the first to try any ‘healthy food trend’.  While kale has been around for awhile it seems it’s recently all the rage especially because of its health benefits.  As you know from my What I Ate Wednesday posts I love packing salads for lunch during the work week.  When I first tried raw kale as my base green, I wasn’t disgusted by it, but it was definitely not my fav.  I was worried kale was the first healthy food trend I couldn’t get behind.

Massaged Kale Salad Meal Prep

Then one day while scrolling through Instagram I noticed a post of a giant kale salad, that looked delicious, I read the caption and it talked about how massaged kale changed the way they felt about the leafy green vegetable.  I then knew I had to try it.

Massage Kale

Massaging kale is so incredibly simply and it completely takes away the chewy bitter taste of it being raw.  I like to wash and rip the kale before I add the dressing and massage it.  Then you just need a few simple ingredients, olive oil, lemon, sea salt, and optional dijon mustard to make a tasty dressing.

Massaged Kale Salad with lemon, olive oil, and sea salt

Pour the dressing over the kale and rub your clean fingers through it.  It’s kind of like you’re kneading bread.  Keep massaging the kale for a few minutes.  You’ll noticed it becomes a brighter green color and will start to feel softer.

A simple method to take the bitterness out of raw kale

You can add more of your favorite dressing or this simple dressing for your salad.  I highly suggest adding the dijon mustard, maybe some garlic, vinegar, honey, etc if you need added flavor.  I like eating the salad just with the massaged kale and toppings.

Massaged Kale Salad

After making this salad over the weekend I added some pumpkin seeds and ate along side a Dr. Praeger’s California Style Veggie Burger, avocado, and a sunny Vital Farms egg.  And paired the rest of the salad with some chicken for lunches during the week.

Lunch with Massaged Kale Salad with lemon, olive oil, and sea salt

Remember if you try this Massaged Kale Salad tag me on Instagram @sweetandstrongblog and use the hashtag #sweetandstrong.

How to Make a Massaged Kale Salad

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How to Make a Massaged Kale Salad
 
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Massaged Kale Salads are the newest healthy food trend and this simple step takes the bitterness out of raw kale with a few ingredients.
Author:
Ingredients
  • one bunch kale, washed and removed from stem
  • 3 tablespoons olive oil
  • juice of one lemon
  • sea salt
  • 1 teaspoon dijon mustard (optional)
Instructions
  1. Tear or chop kale into small pieces and place in a large salad bowl.
  2. Add olive oil, lemon, sea salt, and mustard to a small bowl, whisk to combine.
  3. Pour dressing over the kale then use your hands to massage pieces between your fingers. Kale should turn a brighter green and become softer. Keep massaging for 2-4 minutes.
  4. Use massaged kale as the base for your salad, then add desired toppings.

Like This Recipe?  Then Try:

Mediterranean Chickpea Salad

Mediterranean Chickpea Salad with Vinaigrette

Perfectly Roasted Vegetables

How to make perfectly roasted vegetables

Roasted Butternut Squash Pasta Salad

Linking up with EstherAnnmarieFarrah,  and Jess for Foodie Fridays. You can find other tasty healthy recipes here.

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16 Comments on How to Make a Massaged Kale Salad

  1. Rachel
    February 21, 2018 at 12:31 pm (5 months ago)

    I’ll have to try this out! I’ve found that I can eat kale when it’s mixed into something (like eggs or pasta) but I have a hard time eating a kale-based salad. The only exception is when it’s half spinach half kale.
    My favorite salad mix-ins are bell peppers, candied nuts, and avocado. Alllll the avocado haha

    Reply
    • sweetandstrong
      sweetandstrong
      February 21, 2018 at 11:05 pm (5 months ago)

      I totally agree Rachel. At first I only ate kale if it was cooked in something or in a smoothie. So you must try massaging it! And isn’t avocado one of the best salad toppings!

      Reply
  2. Patrick@looneyforfood.com
    February 21, 2018 at 12:58 pm (5 months ago)

    I love kale in any preparation but this is my favorite way to have it! My favorite mix ins are roasted squash, hard boiled eggs and I always like something sweet like berries

    Reply
    • sweetandstrong
      sweetandstrong
      February 21, 2018 at 11:07 pm (5 months ago)

      Oh all those salad mix ins sound delicious. I love a little something sweet on top of my salads too, especially in the summer months.

      Reply
  3. Sarah @ Bucket List Tummy
    February 21, 2018 at 1:25 pm (5 months ago)

    I love massaged kale salads, really the only way I can eat it. I’ve never added dijon mustard to the dressing, may have to try that!

    Reply
    • sweetandstrong
      sweetandstrong
      February 21, 2018 at 11:07 pm (5 months ago)

      Same Sarah! And the dijon just gives it a little extra flavor. My husband isn’t a huge lemon fan so I always find ways to take away from overwhelming lemon flavor.

      Reply
  4. Ashley @ A Lady Goes West
    February 21, 2018 at 5:16 pm (5 months ago)

    You literally HAVE to massage the kale to make it taste delicious, so this post is SPOT ON! 🙂 Yay for kale!

    Reply
    • sweetandstrong
      sweetandstrong
      February 21, 2018 at 11:08 pm (5 months ago)

      Right, so glad I’m not the only one who agrees that massaged kale is the only way to eat it. 🙂

      Reply
    • sweetandstrong
      sweetandstrong
      February 21, 2018 at 11:08 pm (5 months ago)

      So glad you agree Julie, everyone I tell this to in person thinks I’m crazy. I just tell them they HAVE to try it, lol.

      Reply
  5. Kelli at Hungry Hobby
    February 22, 2018 at 3:23 am (5 months ago)

    This looks so tasty! I usually use a combo of mixed greens, but I will have to try this asap!

    Reply
    • sweetandstrong
      sweetandstrong
      February 22, 2018 at 12:16 pm (5 months ago)

      I always try to mix up my greens a bit. One week it’s a spring mix and the next I use this kale as a salad base. Changing it up keeps me from getting bored.

      Reply
  6. Emily @ Pizza & Pull-ups
    February 22, 2018 at 11:43 am (5 months ago)

    Yum, I love massaged kale salad,
    I bet the Dijon adds some nice extra flavor.

    Reply
    • sweetandstrong
      sweetandstrong
      February 22, 2018 at 12:17 pm (5 months ago)

      Yes I love the addition of dijon, and you can make a whole dressing and add some vinegar as well. I love the flavors of homemade dressings.

      Reply
  7. Nicole @ Foodie Loves Fitness
    February 28, 2018 at 4:37 am (5 months ago)

    Agreed, massaging my kale is a must! Once I tried it a couple years back, I’ve done it every time since. Now if I ever eat kale at a restaurant and it’s not massaged, I’m not a fan of it… it just makes kale so much better!

    Reply
    • sweetandstrong
      sweetandstrong
      February 28, 2018 at 2:23 pm (5 months ago)

      I totally agree, I don’t order kale salads from restaurants because I assume it’s probably not massaged.

      Reply

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