Massaging kale for salad makes the vegetable more palatable by releasing its bitter compounds and—as a result—making the kale less bitter. This simple process breaks down the vegetable’s fibrous texture, making it more tender, easier to chew, and more digestible.
Ingredients
To prepare raw kale for massaging, you’ll need three simple ingredients: extra virgin olive oil, kale, and if desired, kosher salt (or sea salt). It is optional, but if you want, you can add in a squeeze of lemon juice as well. In terms of oil, I used olive oil to soften my kale, but this simple recipe would work with avocado or coconut oil as well.
Best Kale Type for Massaging:
Out of all of the different types of kale, I find that the best kale for massaging to use in a salad recipe is curly kale. Not only because it is easier to find at grocery stores, but it also has more body than the other common kale types. With that being said, Tuscan kale, also known as lacinato kale and dinosaur kale —has a gentler flavor and will also work for this recipe. The only other type of kale I do not recommend using is baby kale because it already has tender leaves, and as a result, it will not withstand the massaging process.
How to Prepare Raw Kale for Salad
Learn how to make kale soft and tender and prepare it as a base for the most delicious massaged kale salads in five easy steps:
How to Use Kale in Salad
It is no secret that massaged kale is the perfect base for a green superfood-packed salad. Here are a few simple kale salad recipes to try:
Use an alternative fat: If you don’t want to use olive oil, avocado works as a natural and mild substitute—an alternative I use in my Avocado Massaged Kale Salad. You may also want to try other earthy options, such as nut or seed butter, unsweetened tahini, or unsweetened peanut butter.Add an acidic ingredient: Acid-based ingredients are fantastic substitutes when you want to prepare kale raw. Simply massage a tablespoon of vinegar (I suggest apple cider vinegar), fresh lemon juice, or citrus juice into your chopped kale.
Brussels Sprout Kale Salad: Made with maple-roasted pecans, pomegranate arils, and a white wine vinaigrette, this easy kale salad makes a colorful and tasty addition to any dinner/holiday table. Kale Quinoa Salad: Two superfoods, quinoa and kale, in one big large salad bowl! Bright lemon, creamy avocado, and crunchy chickpeas make this easy recipe a meal-worthy weeknight meal.Kale Apple Slaw: Get the most out of your farmer’s markets with this simple recipe. It only takes 15 minutes to put together the sweet, tangy, and bold flavors of this veggie side dish.Zucchini Kale Recipe: Low-calorie, gluten-free, and delicious? This bright summer salad recipe has it all, complete with sweet zucchini noodles, walnuts, and vegan mayo dressing.Harvest Kale Salad: Nobody can resist the full-bodied flavor of this fall massaged kale salad. Sweet dried figs, tart apples, and earthy goat cheese combine for a kale salad recipe that’s to die for.
How to Store
Got leftovers or massaging kale as a part of your meal prep? Simply place freshly massaged kale in an airtight container in the fridge. It will stay fresh for 3-4 days. And if you are new to storing kale, be sure to check out my guide on how to store fresh kale.
Common Varieties of KaleHow To Chop KaleBlanching Kale for FreezingHow to Store Kale in the Fridge & Freezer
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Don’t over-massage: Avoid over-massaging the raw leaves. All you need is 2-3 minutes of massaging to reach desired softness. Any longer and your tender leaves might become mushy.Make sure the kale is fully dry: Do your best to ensure that your kale is dried thoroughly before beginning the massaging process. Dry kale will absorb more olive oil since water resists mixing with fats and oils.Be aware that the raw kale loses its volume as you massage it: Keep in mind that as you massage kale leaves, they will become softer and get smaller in size. When I am massaging kale for salads as a side dish, I use one bunch for 4 servings. If I am serving it as a meal by itself, then I would use 2 bunches of kale for 4 servings.Make it part of meal prep: I love nothing better than adding a little bit of kale to my favorite recipes. That’s why I always prepare massaged kale in bulk and use it throughout the week. Whether I add kale to my favorite salad recipes, use it as kale garnish (like I did in this Sunchoke Soup recipe), or even mix it into a soup at the last minute, this simple process makes healthy eating a breeze.Save the kale stems for vegetable or chicken stock: Looking for an easy way to eliminate waste and add delicious flavor to your next chicken or vegetable stock? Try adding your unused kale stems to the recipe!
