How to Massage Kale
Published 3/9/2019
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Eating a kale salad that has not been massaged is like shoving a handful of shredded paper into your mouth (speaking from experience). It’s just. not. good. Even if it’s smothered in dressing.
Why massage kale you ask? When you massage kale in a little bit of oil before tossing it in a salad, you break down the fibers so that it is more easily digestible and easier to eat. Plus, it tastes better!
I’m sure you’ve noticed that kale is everywhere on this food blog — massaged kale salads, green smoothies with kale, kale chips, and everything in between! Today we’re going back to the basics to teach you how to give your kale a nice massage so it’s easier to eat!
Why We Love Kale- It’s the Green of the Gods
Yes, you read that right. Kale is the green of the gods. Greens have always been a big part of my life. We grew up with the rule that you tried everything at least three times before you could say that you didn’t like it.
That is three separate times and three separate meals. By the time I tried everything three times, I would realize that there were many ways to prepare things. Kale was one of those vegetables that were usually wilted in a soup or blended up in a smoothie. It never really bothered me.
How to Massage Kale
Let’s get down to massaging kale. It sounds weird, I know. However, once you massage kale, you’ll never go back. Follow the simple steps below for massaging the kale for a kale salad and go from there! We have plenty of kale salads you can make, but feel free to add your favorite dressing and salad fixings to the massaged kale when you’re done.
Purchase Kale
Typically we use curly kale in most of our kale salads. It less expensive and more common. However, feel free to use whatever kale you would like for your kale salad. Generally, you do not need to massage baby kale because it is already tender enough that it doesn’t need to be broken down.
Debone (Cut) that Kale
The verdict is out on what the true and “best” way to cut kale is. To each their own, but you have a couple of options. Kale generally comes with a big thick stem that you do not want to eat. Though it is edible, it is not that enjoyable to eat. (Psssst… If you do have a furry friend at home, chop the stem into small pieces and use them as dog treats throughout the week!)
- Hands: To remove the stem from the kale with your hands, squeeze the top of the kale stem. Slowly move your hand down the kale stem and as you move your hand the leafy part of the kale will fall off. When all stems are removed, chop kale into small pieces and place into a large salad bowl.
- Knife: To remove the stem from the kale with a knife, simply take a knife and cut along the stem and leafy part of the kale. Discard stem and chop kale into small pieces and place into a large salad bowl.
Add Oil + Salt
We love massaging kale with extra virgin olive oil. It has the best flavor (in our opinion) and gets the job done. You want a little oil and a little salt to tenderize and soften the kale. Feel free to use your favorite cooking oil with a pinch of salt. As long as you coat your kale with a little oil and salt you are good to go! Some oil options are…
- Olive oil
- Avocado Oil
- Coconut Oil
- Grapeseed Oil
Massage That Kale
Now it’s time to get those fingers moving! Coat the kale in oil and salt and start massaging the kale with your hands. Honestly, you really want to break the kale down, so really work the kale with your fingers by pinching and squeezing the kale for about 3-4 minutes. One the kale is tender and soft, your job is done.
Decide what massaged kale salad you would like to prepare and enjoy!
The Best Massaged Kale Salad Recipes
- The Best Kale Salad Recipes
- Massaged Kale and Fennel Salad with Lemon Vinegarette
- Roasted Butternut Squash and Kale Salad with Farro and Goat Cheese
- Harvest Blackberry and Butternut Squash Massaged Kale Salad
How to Massage Kale
Instructions
- Begin by rinsing kale under cold water. Make sure all dirt is removed from kale. Pat dry with a paper towel.
- Next, debone the kale with a knife or your hands by removing the stem from the leafy part of the kale. Discard stems and set leafy part of the kale to the side.
- Once all kale has been deboned, cut leafy kale into small pieces and place into a large salad bowl.
- From there, drizzle olive oil and salt over the kale and massage with your hands for 3-4 minutes until kale is tender and soft.
- Finally, make your favorite massaged kale salad! Perhaps this Massaged Kale and Fennel Salad or Harvest Salad.
Watch It
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
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Thank you Linley and the Fit Foodie crew! I had heard about Massaged Kale Salads and was intrigued since I have kale growing in the organic garden I keep. So after actually following the steps you lay out and completing the massage part with using olive oil and salt, I am obsessed now with massaged kale for salads!!! I’ve been adding Braggs apple cider vinegar, red onion slices, feta cheese, bread crumbs and at times dried cranberries
DEBONE the kale 😂
How long will massaged kale keep in the refrigerator if prepared ahead? Or is it best to only prepare small batches to eat all at once?
this was easier than I thought, kinda made me feel stupid that i’ve avoided kale salad until now. Thanks so much for this, I plan on having kale salad again this week!
So easy, right!?
This makes so much sense! I’ve been missing out after trying to eat kale but the bitter taste turns me off. Thanks!
I don’t think you should feed Kale to furry friends. Kale is high in calcium oxalate, which can cause health issues including kidney and bladder stones.
Agreed
DEFINITELY A NO NO NO for kale to dogs- oxalate is toxic. , the comments to chop stem and feed to dogs should please be removed….