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

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

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

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 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.

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.

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

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.

Woman's hand demonstrating how to slide kale leaf off of the stem

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.

woman's hands massaging kale in a glass bowl

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.

overhaead shot of finished salad on a white plate

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 (affiliate link) that prominently labels which products of theirs are certified gluten-free).

finished salad on a plate with a fork

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.

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

If you found this recipe helpful, please leave a comment below and share with a friend. Have a happy and healthy week!

Love salads? Try these.

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

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

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

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How to make massaged kale | Low Carb | Whole 30 | Gluten free recipe | paleo recipe | Healthy salad with tomatoes, olives, and pistachio nuts

 

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

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 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. Go ahead. Give your kale a good massage. It just may become your favorite way to enjoy this superfood.
Course Salad
Cuisine American
Keyword Massaged kale
Prep Time 10 minutes
Cook Time 5 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.
  • 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.
  • 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.

Notes

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

Nutrition

Calories: 158kcal | Carbohydrates: 16.6g
did you make this recipe? We want to see! Take a pic, and tag @glutenfreehomestead on Instagram.

Nutrition-Label-Embed--massaged kale

About Barbara Bianchi

Barbara loves to bring fun into the kitchen and healthy food to the table. She also enjoys drinking coffee, eating a little chocolate, reading a good novel, going for walks and spending time with her family and friends.

Reader Interactions

Comments

  1. Janet Vinyard says

    Hi Barbara, Thanks so much for sharing this information! I’m ready to try massaging kale. I’ve been buying kale salads already prepared but am ready to try making one myself! I have a friend who talked me into trying the kale salad at Chick Fil-A and I really liked it! I was so surprised because I have memories of kale being used to line the salad bars in certain restaurants years ago. (what a waste of such a healthy food!) Thanks for the recipe! Blessings, Janet

    Reply

    • Barbara says

      It’s true. Kale leaves have been used to decorate salad bars while all the time it’s so good for you. Enjoy !

      Reply

    • Barbara says

      There you go, Sarah. Live and Learn. 🙂 I’m so glad you stopped by. Thanks for leaving your sweet comment.

      Reply

  7. Salwa says

    Hi Barbara and Nicole. This looks great. I follow a plant-based diet that is mostly gluten-free. I love pistachios and olive. I will certainly give your recipe a try. Thank you for sharing!

    Reply

    • Barbara says

      I’m so glad you stopped by, Carlie. It sounds like a good excuse to plan a luncheon together with your friend.

      Reply

  11. Cath @ This Mama Learns says

    Massaging kale? I would never have thought of that! Definitely going to try this next time I get some kale. I’ve been baking it in the oven to make kale chips – love the flavor that way. (Your way is probably healthier)

    Reply

  12. Hollyanne Boyce says

    Hey! I came across your blog on the Blog Engagement thread on Facebook! I am gluten-free and love collecting good GF recipes so I’m so glad I found your website! Thank you! I have subscribed so looking forward to receiving my recipe e-book!

    Reply

    • Barbara says

      Hello, Anne. It’s a great way to enjoy all the benefits of raw kale removing the bitterness and rough texture. 🙂 What can I say? It’s yummy.

      Reply

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