Massaged Kale Salad
A super simple and nutrient-dense salad. Meet my favorite way to eat raw kale–the Massaged Kale Salad. I bet that title caught your attention In my previous post, I shared the concept of batch cooking and mentioned a couple of my staple batch cooking items, one of them being a massaged kale salad. Massaged Kale Salad is one of my weekly, if not daily, go-to salad recipes. It's full of fiber, nutrients, and antioxidants and is incredibly satisfying from the king green itself, kale. This recipe is super simple, made from only very few clean ingredients. What do I mean by massaged? Well, the kale is massaged Keep reading to find out what I'm talking about. Massage…kale Yes, massage kale Why massage kale Kale is a fantastic leafy green because of its texture which lends to a wide variety of ways to work with this green. Kale is great for steaming, sauteing, adding it to soups or stews for a more hearty mouthfeel, adding it finely chopped to a salad, or of course enjoying it blended in a green smoothie. Basically, massaging is a process of physically breaking down the kale to make it easier to digest. Think of it in this way – digestion starts in your mouth, and kale has a very rough texture which takes a lot of mastication (aka chewing) on our parts before we can swallow it. Massaging prior to eating is like pre-digesting the kale. So give your kale some love. Go ahead and massage away Your jaws and tummy will thank you. The kale will visually change before your eyes while massaging. It will start to wilt which is due to the cellulose (plant fibrous structure that holds it together). It will become more vibrant green and softer in texture as well. Because of it's tough nature, another wonderful quality of kale is that it will stay in the refrigerator for a good week even after massaging. Unlike other more delicate leafy greens which tend to wilt and become soggy after chopping or physically “breaking” down, kale will keep it's soft but chewy texture without becoming mushy or too soft. So why do I think kale is king of the greens Kale touts antioxidants, anti-inflammatory benefits, cancer protective compounds, cholesterol lowering properties, flavonoids which ward off inflammation and oxidative stress and support the body's detoxification system. The ability of kale to lower cholesterol is due to its source(s) of fiber – when steamed, the fiber can actually bind to the bile acids which are then excreted from the body. Kale is part of the cruciferous vegetable family which has been studied in relation to their protective compounds in cancer development (colon, breast, bladder, prostate, and ovarian) mainly from the anti-cancer nutrients glucosinolates (say what). Taking you to a quick organic chemistry lesson here, glucosinolates are basically a chemical compound containing sulfur and nitrogen. It's easy to relate this compound to the cruciferous veggie family, as most have a sulfur smell which is also responsible for the bitter taste you get when you eat broccoli, cauliflower, and brussels sprouts (my fave). Isothiocyanates (ITC) made from glucosolantes also kick start Phase I and Phase II enzymes, which are needed for detoxification, hence the advantage of cruciferous vegetables like kale in the role of detoxification. Okay, enough of the chemistry lesson… Added bonus kale helps keep your thyroid healthy. When eaten in very large quantities and in their raw form, cruciferous veggies like kale may impair thyroid function. If you're someone who suffers from thyroid disfunction or hypothyroidism, it’s best to keep the cruciferous veggies limited in your diet when they're in their raw state (aka uncooked). You can, however, cook or steam to inhibit the thyroid compound found in kale that may interfere with thyroid hormone synthesis, which is very important for the overall health and function of your thyroid People who have no issues with their thyroid should still play it safe with limiting such large quantities (I’m talking in smoothies, juices, salads, and in snacks all day, every day), but most healthy individuals are perfectly fine to munch on cruciferous veggies throughout the day This kale salad is hands down, a staple in my kitchen. I have it almost every day in some form or another, whether incorporated into my breakfast, lunch, or dinner. Most of the time I enjoy this as the base of a salad, but if you're new to kale simply try adding a handful into your other favorite mixed greens to boost the nutrient content and then gradually have this salad as the base to add upon. I typically will make a large batch of kale salad to last me a good week and it keeps very well in a large airtight glass container
A super simple and nutrient-dense salad. Meet my favorite way to eat raw kale–the Massaged Kale Salad. I bet that title caught your attention In my previous post, I shared the concept of batch cooking and mentioned a couple of my staple batch cooking items, one of them being a massaged kale salad. Massaged Kale Salad is one of my weekly, if not daily, go-to salad recipes. It's full of fiber, nutrients, and antioxidants and is incredibly satisfying from the king green itself, kale. This recipe is super simple, made from only very few clean ingredients. What do I mean by massaged? Well, the kale is massaged Keep reading to find out what I'm talking about. Massage…kale Yes, massage kale Why massage kale Kale is a fantastic leafy green because of its texture which lends to a wide variety of ways to work with this green. Kale is great for steaming, sauteing, adding it to soups or stews for a more hearty mouthfeel, adding it finely chopped to a salad, or of course enjoying it blended in a green smoothie. Basically, massaging is a process of physically breaking down the kale to make it easier to digest. Think of it in this way – digestion starts in your mouth, and kale has a very rough texture which takes a lot of mastication (aka chewing) on our parts before we can swallow it. Massaging prior to eating is like pre-digesting the kale. So give your kale some love. Go ahead and massage away Your jaws and tummy will thank you. The kale will visually change before your eyes while massaging. It will start to wilt which is due to the cellulose (plant fibrous structure that holds it together). It will become more vibrant green and softer in texture as well. Because of it's tough nature, another wonderful quality of kale is that it will stay in the refrigerator for a good week even after massaging. Unlike other more delicate leafy greens which tend to wilt and become soggy after chopping or physically “breaking” down, kale will keep it's soft but chewy texture without becoming mushy or too soft. So why do I think kale is king of the greens Kale touts antioxidants, anti-inflammatory benefits, cancer protective compounds, cholesterol lowering properties, flavonoids which ward off inflammation and oxidative stress and support the body's detoxification system. The ability of kale to lower cholesterol is due to its source(s) of fiber – when steamed, the fiber can actually bind to the bile acids which are then excreted from the body. Kale is part of the cruciferous vegetable family which has been studied in relation to their protective compounds in cancer development (colon, breast, bladder, prostate, and ovarian) mainly from the anti-cancer nutrients glucosinolates (say what). Taking you to a quick organic chemistry lesson here, glucosinolates are basically a chemical compound containing sulfur and nitrogen. It's easy to relate this compound to the cruciferous veggie family, as most have a sulfur smell which is also responsible for the bitter taste you get when you eat broccoli, cauliflower, and brussels sprouts (my fave). Isothiocyanates (ITC) made from glucosolantes also kick start Phase I and Phase II enzymes, which are needed for detoxification, hence the advantage of cruciferous vegetables like kale in the role of detoxification. Okay, enough of the chemistry lesson… Added bonus kale helps keep your thyroid healthy. When eaten in very large quantities and in their raw form, cruciferous veggies like kale may impair thyroid function. If you're someone who suffers from thyroid disfunction or hypothyroidism, it’s best to keep the cruciferous veggies limited in your diet when they're in their raw state (aka uncooked). You can, however, cook or steam to inhibit the thyroid compound found in kale that may interfere with thyroid hormone synthesis, which is very important for the overall health and function of your thyroid People who have no issues with their thyroid should still play it safe with limiting such large quantities (I’m talking in smoothies, juices, salads, and in snacks all day, every day), but most healthy individuals are perfectly fine to munch on cruciferous veggies throughout the day This kale salad is hands down, a staple in my kitchen. I have it almost every day in some form or another, whether incorporated into my breakfast, lunch, or dinner. Most of the time I enjoy this as the base of a salad, but if you're new to kale simply try adding a handful into your other favorite mixed greens to boost the nutrient content and then gradually have this salad as the base to add upon. I typically will make a large batch of kale salad to last me a good week and it keeps very well in a large airtight glass container
- Carbohydrate 15.2608 g
- Cholesterol 0 mg
- Fat 0.3548 g
- Fiber 5.25199979662895 g
- Protein 1.4808 g
- Saturated Fat 0.04564 g
- Serving Size 1 1 recipe (152g)
- Sodium 4.12 mg
- Sugar 10.008800203371 g
- Trans Fat 0.18752 g
- Calories 33 calories
Step-by-step
- De-stem the kale leaves from the stem by simply placing your index finger and middle finger (in the shape of a claw), and “claw” down the center of the leaf to de-stem while simultaneously pulling the leaf away from you with your other hand.
- In a large bowl, combine the de-stemmed kale leaves with the remaining ingredients.
- Lightly pour an additional 1 tsp. of olive oil onto your hands to coat.
- Using a massaging action (similar to kneading bread dough), start to tear the leaves apart and massage.
- Continue massaging for about 2-5 minutes or until the leaves are softened; the leaves will also turn a more vibrant green.
- Use this as a salad base or add toppings of your choice for a complete meal in a bowl.
Massaged Kale Salad: A Housewife's Secret Weapon
As a busy housewife, juggling kids, errands, and a never-ending to-do list, finding time for healthy eating can feel like an impossible task. But let me tell you about my secret weapon: the massaged kale salad. This isn't your grandma's limp, sad salad; this is a vibrant, flavourful, and incredibly nutritious powerhouse that takes just minutes to prepare and lasts for days. The beauty of it lies in its simplicity and versatility.
The "massaging" technique is key. It's a simple process of gently kneading the kale leaves with olive oil and salt, which breaks down their tough texture, making them easier to digest and infinitely more palatable. I discovered this method a few years ago and haven't looked back. It’s transformed my relationship with kale, from a leafy green I reluctantly tolerated to one I actively crave. Now, it's a staple in our weekly meal plan, making appearances in everything from quick lunches to elaborate dinners. The best part? The kids actually enjoy it!
Beyond its convenience, the massaged kale salad is packed with nutrients. Kale is a nutritional champion, boasting vitamins A, C, and K, as well as numerous antioxidants and fiber. It's a fantastic way to sneak extra greens into my family's diet, ensuring everyone gets a dose of essential vitamins and minerals. I often add other healthy ingredients to boost the flavor and nutritional profile. Think juicy lemon for a bright zing, crunchy nuts for satisfying texture, or colorful bell peppers for a vibrant splash of color. The possibilities are endless!
I usually prepare a large batch at the beginning of the week, storing it in an airtight container in the refrigerator. It keeps remarkably well, meaning I always have a healthy and delicious base for a meal ready to go. On busy weeknights, I can simply grab the pre-made kale salad, add a protein (grilled chicken or chickpeas are my favorites), and a few extra toppings and I have a complete and nutritious meal in minutes. This saves me precious time and energy, freeing me up to focus on the other demands of my day.
This recipe isn't just about saving time; it's about nourishing my family with wholesome, delicious food. It's about finding simple solutions to complex challenges, and enjoying the process. It's a testament to the fact that healthy eating doesn't have to be complicated or time-consuming. So, if you're a busy mom, or simply someone looking for a quick, healthy, and incredibly flavorful meal prep idea, give the massaged kale salad a try. You might just find your new favorite salad too.
Beyond its practical benefits, this salad has become a source of quiet satisfaction in my daily life. The simple act of preparing it, the rhythmic kneading of the kale, is a small moment of mindfulness amidst the chaos. It's a reminder that even amidst the whirlwind of motherhood, I can take a few moments for myself, to create something nourishing and beautiful.
The massaged kale salad has become more than just a meal; it's a symbol of my commitment to healthy living, a testament to the power of simple solutions, and a delicious addition to my daily routine. It's a small act of self-care, a moment of peace in a busy world, and a delicious, healthy meal my family truly enjoys. Try it yourself and discover the magic of this simple yet extraordinary salad.
