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.
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.
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.
Massaged kale will keep in the fridge for a few days so this is a perfect salad to make-ahead.
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).
This refreshing summer salad is best with just a light vinaigrette and a dash of salt.
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!
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- a bunch of kale
- 1 teaspoon extra virgin olive oil
- juice of one lemon
- ¼ teaspoon sea salt
- pistachio nuts, shelled and chopped
- organic cherry tomatoes, sliced in half
- Kalamata olives
- 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.
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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
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 !
Stephanie says
Wow that’s a great idea! I’ve pretty much restricted kale to soup – maybe now I don’t have to do that anymore.
Barbara says
I think you’re going to love it, Stephanie. 🙂
Sarah Spencer says
And today, I learned that you can massage kale! I gotta try this, I really dislike the bitter taste of kale. This sounds much more delicious!
Barbara says
There you go, Sarah. Live and Learn. 🙂 I’m so glad you stopped by. Thanks for leaving your sweet comment.
Paula @ Easy Baby Life says
Great recipe! I also massage kale with olive oil and lemon and a little bit of salt. Works really well. And tastes so good! I look forward to trying this recipe!
Barbara says
Yay, a fellow kale lover! Thanks, Paula.
Gennifer Rose says
Hi Barbara and Nicole!
I love kale salads because they are so healthy, nutrient dense and filling! I’m never left hungry after a bowl of this goodness. Great recipe 🙂
xo Gennifer
http://www.GenniferRose.com
Barbara says
Thanks Gennifer, You’re sweet.
Taylor Mobley says
This looks AMAZING. I really like kale so I will definitely be adding this to my recipe list.
Barbara says
Thank you, Taylor. I hope you love it this way.
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!
Barbara says
Excellent! I love hearing this. It sounds like you’re going to love this combo.
diana says
This looks delicious and I can’t wait to make it. Thanks for sharing this!
Barbara says
You bet. I hope you love it, Diana.
Taylor @ The Girl on Bloor says
I make a similar salad in the fall with acorn squash – love the addition of the olives!!
Barbara says
Yum. Acorn squash sound delicious.
Carlie says
This looks sooooo good. My best friend is gluten free and I’m always on the look out for recipes for her!
Barbara says
I’m so glad you stopped by, Carlie. It sounds like a good excuse to plan a luncheon together with your friend.
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)
Barbara says
I hope you’ll come back and tell me how you like it. It’s that good .:) I love kale chips, too.
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!
Barbara says
This is terrific, Hollyanne. Thanks for joining. I’m looking forward to keeping in touch with you. 🙂
Annissa Slusher says
I would have never considered massaging my salad before I read this. What a good idea. I’ll have to try. Pinning to make in the future.
Barbara says
It’s pretty amazing, Annissa. I hope you love it.
Kyla says
I’m not always a huge kale fan but this actually looks really good!
Kyla
Wanderlustkyla.com
Barbara says
This is a great way add healthy kale to your diet. You’ll tame the flavor and add a little lemon to it. 🙂
Angela Philemon says
seems very healthy 🙂
Barbara says
Thanks, Angela.
candy says
Love everything about this salad except the olives. We aren’t olive fans in my house. Kale is delicious.
Barbara says
Thanks, Candy. That’s the great thing about salads; you can add whatever you like. 🙂 Enjoy.
Anne says
Looks delicious! I’ve never tried massaging kale, will have to keep that tip in mind! 🙂
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.