To those of you who saw the word’s “kale” and “salad” and decided to pass this recipe up, HEAR ME OUT:
Kale is delicious and nutritious!
Chock full of nutrients such as beta-carotene and calcium, kale is a fabulous addition to soups and stews, but I must admit that I had never thought of eating it raw before.
(Raw kale, in all of its leafy splendor, looks a little hard to chew, wouldn’t you say?)
Lately, in addition to my usual carb cravings, I have been having some serious hankerings for dark greens! Therefore, I am super thankful to my foodie friend for introducing me to what is my new favorite salad: Massaged Kale Salad.
“Massaged?”, you ask.
It is the massage that helps break down the tough fibers in the kale, transforming its tough leaves into edible bites of goodness. A tangy vinaigrette and chunks of sweet, juicy fruit perfect this refreshing and anti-oxidant-rich salad:
Another great thing about this salad is that the recipe is flexible. Don’t want honey in the vinaigrette? No worries. Prefer orange segments over mango slices? No problem!
So serve a big pile of this massaged kale next to your ribeye or slice of pizza and suddenly your dinner won’t look so unhealthy anymore. 😉
Massaged Kale Salad
(recipe adapted from Aarti Sequeira)
*1 head kale, rinsed
*4 Tablespoons olive oil
*salt and pepper
*fresh mango chunks or any other juicy fruit like pineapple, peach or pear
First, remove the ribs of the kale leaves with a knife. Also, remove any yellowed leaves.
Don’t throw those ribs out, though! Add them to your compost pile.
Stack leaves and tightly roll them into a “cigar”:
Thinly slice or chiffonade the cigar…
Place strips of kale in a large bowl and add a couple tablespoons of olive oil:
Here’s the fun part: massage the kale! Scrunch and squeeze the leaves until they are soft, about 5 minutes. (This process will also cause the kale to shrink.)
Add the juice of half a lemon and massage in.
In a separate bowl, add the juice of a lemon, a couple tablespoons of olive oil, a teaspoon of honey, salt to taste (I used 1 teaspoon) and fresh-cracked pepper.
Pour over kale and give a good toss.
Since this salad is even tastier the longer it sets, you could make it an hour or even a day in advance. (I’ve found that the kale gets a little dry in the fridge so I add a little more lemon juice before serving.)
Toss in your fruit:
I was surprised at how fragrant this salad was! Massaging the kale released a smell similar to green bananas or fresh-cut grass.
A quick and easy salad that is both nutritious and fragrant.
How bad can that be?