Super Delicious Massaged Kale Salad With Pistachios, Tomatoes, And Olives

Give your kale a good massage.  This massaged kale salad just may become your favorite way to enjoy this superfood.

Who doesn’t love a good massage? Well, my kale is loving one right now as I’m getting ready to prepare a delicious kale salad tossed with pistachios, cherry tomatoes, and juicy Kalamata olives.

But why am I massaging the kale first?

If you’ve ever had a raw kale salad, you might have noticed that the kale was a little bitter and its texture a little coarse.

However, if you massage the kale with lemon, oil, and salt for only about five minutes, it will begin to soften and wilt. This seems to break down its dense cellulose structure leaving it easier to digest and much tastier.

I’ve cracked the code on making kale delicious! Come see more of my recipes. I’ve got ways to make it taste so good, you’ll forget you’re eating something good for you.

• My garden fresh sautéed kale recipe
• Sautéed kale tossed with bacon
• Marinated grilled chicken with sautéed kale and spinach
• Turkey tenderloin stuffed with kale and goat cheese

Why Is Kale A Superfood?

Kale is a powerhouse of nutrients. It’s an excellent source of A, C and K vitamins, calcium, fiber, and antioxidants.

But if you’ve been on the fence about joining the kale craze because of the plant’s slightly bitter taste, this recipe might convince you to give it a try.

What Does It Mean To Massage Kale?

First off, how on earth do you massage kale? It’s quite simple.

Today, I have half of a pound of curly kale. I’ve also used this massaging method with Lacinato kale. It should mellow the texture and taste of all types of kale.

Whatever type of kale you are using, make sure you have enough for however many salads you plan to make. The volume will shrink to about half after the kale is massaged.

First, wash the leaves and remove the leaves from the stems. Here’s an easy way to zip them off the stems.

Hold the stem in one hand and slide the fingers of the other hand down the center of the stem. The leaves slip right off. Try it. It’s fun.

Now, wash the leaves again and place them in a large bowl. Add oil, lemon juice,  and salt. Then, as if you were kneading dough, start massaging those leaves.

After about two minutes, you will actually feel their tough structure breaking down. Continue to massage, rubbing the leaves together and tearing them apart.

You’ll notice the leaves turning a deeper green.

Go ahead and taste the kale now. The flavor will have mellowed. You’ll find the once bitter taste has been transformed to a lightly sweet and nutty taste.

This is when you know your kale is ready.

And your massaged kale will keep in the fridge for a few days so this is a perfect salad to make-ahead.

Assemble Your Salad

Toss the tender kale with chopped pistachios, sliced cherry tomatoes, and Kalamata olives.

(If you’re concerned about nuts manufactured on shared equipment with gluten containing products, check out Nuts.com that prominently labels which products of theirs are certified gluten-free).

Serving suggestions

Ultimately, this refreshing summer salad is good with just a light vinaigrette and a dash of salt or if you prefer this delightfully sweet raspberry dressing. Experiment with different flavors to find your favorite combination.

To complete your meal, enjoy with a chilled glass of lemon balm water and mouthwatering gluten free chicken francese.

Then cap it off with a melt-in-your-mouth simple creamy lemon posset.

Pro tips and recipe notes

1. How long does massaged kale salad keep in the refrigerator? Massaged kale salad can typically be stored in an airtight container in the refrigerator for 2-3 days. However, it’s best enjoyed fresh to maintain optimal texture and flavor.
2. Can I prepare massaged kale salad ahead of time? Yes, you can prepare the kale and dressing ahead of time and store them separately. Combine them just before serving to prevent the kale from becoming too wilted.
3. What are some more tasty additions to massaged kale salad? Massaged kale salad can be customized with a variety of toppings and mix-ins, such as sliced almonds, crumbled feta cheese, dried cranberries, avocado slices, or roasted chickpeas. Get creative and tailor the salad to your taste preferences!

Go ahead. Give your kale a good massage. 🙂 It just may become your favorite way to enjoy this superfood.

P.S. Love how effortless this salad feels? You can bring that same ease to dinner. I have a simple way to turn everyday chicken or fish into comforting, flavorful meals even on busy nights. Here’s an easy way to make dinner taste better tonight. 

Love salads? Try these.

Kale Salad with Apples, Pomegranate, Pistachios, and Goat Cheese: Love massaged kale? Try it in this beautiful salad.

Lemony Marinated Zucchini Salad: Zucchini is delicious raw, especially when it is marinated before being added to a salad. 

Turkey Kale Salad with Roasted Sweet Potatoes and Carrots: This is a great way to use up Thanksgiving leftovers.

Pomegranate Spinach Salad: You’re going to love this quick, easy, and nutritious spinach salad with homemade apple cider vinaigrette.

Summer Salad: Colorful salad of cherry tomatoes, red onions, purple Kalamata olives, crisp radishes, and yellow corn strips is so delicious. 

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5 from 4 votes

Super Delicious Massaged Kale Salad With Pistachios, Tomatoes, And Olives

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If you’ve ever had a raw kale salad, you might have noticed that the kale was a little bitter and its texture a little coarse. However, if you massage the kale it will begin to soften and wilt. This just may become your favorite way to enjoy this superfood.

Course Salad

Cuisine American

Prep Time 10 minutes minutes

Cook Time 5 minutes minutes

Servings 1

Calories 158kcal

Author Barbara Bianchi

Ingredients

• a bunch of kale
• 1 teaspoon extra virgin olive oil
• juice of one lemon
• 1/4 teaspoon sea salt
• pistachio nuts shelled and chopped
• organic cherry tomatoes sliced in half
• Kalamata olives

Instructions

• Wash kale and remove the leaves from the stems.
  a bunch of kale
• Wash the leaves again, and place them in a large bowl. Add oil, lemon juice, and salt. Then as if you were kneading dough, start massaging those leaves. After about 2 minutes you will actually feel their tough structure breaking down. Continue to massage, rubbing the leaves together and tearing them apart. You'll notice the leaves turning a deeper green. The volume will shrink to about half, too.
  1 teaspoon extra virgin olive oil, juice of one lemon, 1/4 teaspoon sea salt
• After 5 minutes, taste the kale. When you find the once bitter taste has been transformed to a lightly sweet and nutty taste, your kale is ready.
• Toss with chopped pistachios, sliced cherry tomatoes, and olives. Serve with a light vinaigrette.
  pistachio nuts, organic cherry tomatoes, Kalamata olives

Notes

1. How long does massaged kale salad keep in the refrigerator? Massaged kale salad can typically be stored in an airtight container in the refrigerator for 2-3 days. However, it's best enjoyed fresh to maintain optimal texture and flavor.
2. Can I prepare massaged kale salad ahead of time? Yes, you can prepare the kale and dressing ahead of time and store them separately. Combine them just before serving to prevent the kale from becoming too wilted.
3. What are some more tasty additions to massaged kale salad? Massaged kale salad can be customized with a variety of toppings and mix-ins, such as sliced almonds, crumbled feta cheese, dried cranberries, avocado slices, or roasted chickpeas. Get creative and tailor the salad to your taste preferences! Note: If you’re concerned about nuts manufactured on shared equipment with gluten containing products, check out Nuts.com that prominently labels which products of theirs are certified gluten-free.

Nutrition

Calories: 158kcal | Carbohydrates: 16.6g

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