Massaged Kale Salad

Source: Modified from a recipe at

Serving size: 1 cup of massaged kale leaves

Servings per recipe: 3

This salad is delicious, easy to make, is loaded with nutrients, and keeps for days in the fridge. Dress up this salad with fruit and roasted nuts for a flavor powerhouse!

View Nutrition Facts


  • 2 large handfuls (2-3 cups) of raw kale leaves
  • 2 tsp. of olive oil
  • 1 lemon, juiced
  • 1/2 tsp. of salt


Large bowl lemon juicer measuring spoons and cups


  1. Strip the kale leaves from the stems using your fingers.
  2. In a large bowl, combine the de-stemmed kale leaves with 1 tsp. olive oil, juice from 1 lemon (2-3 Tbsp) and salt.
  3. Put an additional tsp. of olive oil onto your hands to coat.
  4. Using a massaging action (similar to kneading bread dough), start to tear the leaves apart and massage. Watch video to see how this is done.
  5. Continue massaging for about 2-5 minutes or until the leaves are softened, the leaves will also turn a more vibrant green.
  6. Use this as a simple salad, or add toppings of your choice for a complete meal in a bowl.


To switch up the flavors in this salad, try adding one or more of the following:

--fruit such as a 1/4 cup of raisins, in season fresh fruits such as oranges, pears, or mangoes or canned or frozen fruits

--toasted sunflower seeds, or nuts

--brown rice or other grain

--canned beans such as garbanzos or

--hard boiled eggs, sliced

More About Kale

How to Select

Choose dark colored kale bunches with small to medium leaves. Avoid brown or yellow leaves.

How to Store

Store kale in a plastic bag in the coldest part of the fridge for 3-5 days.

How to Prepare

Rinse thoroughly and remove leaves from stalk. Chop in salads, wraps, pitas, and sandwiches. Steam, microwave or boil, sauté, stir-fry or braise in flavored broth. Add to soups for last few minutes of cooking. Cook with olive oil, garlic, and lemon juice as a side dish.