Massaged Kale for Salad

Kale. It’s like cilantro…you either love it, or you hate it. I happen to LOVE it!

If you’re with me, or you like it but you don’t know how to prepare it so you don’t toot a lot or have to chew it too much, then you’ll also LOVE this recipe!

I was inspired to write this recipe that I’ve been using for a while, because in the past few weeks three people I spoke to didn’t know you could massage kale and why you would in the first place. Well, let me tell you a thing or two…

Maybe kale has caused you digestive upset, even gas. Kale is damn hard to chew and the less it’s broken down, the harder it is to digest. So, let’s get this process started!


RECIPE: Massaged Kale for Salad

TIME: 15 minutes
GOOD THROUGH: 5-7 days


1 head green curly kale
1T extra virgin olive oil (EVOO)
1 T lemon juice
1 pinch Himalayan pink salt


  1. Wash, pat dry, and de-stem kale.

  2. Chop kale into smaller bite-sized pieces and place in a large bowl.

  3. Drizzle EVOO and sprinkle salt over kale, then using washed hands, roughly massage the kale. Use your strength here to break down the tough walls of the kale, mixing in the EVOO and salt. Continue to massage the kale until it turns a bright green and becomes softer and smaller (down to almost half the size of the original amount).

  4. Add lemon juice and toss to combine.

  5. From here, add your preferred toppings. See suggestions below and enjoy!

Suggested Salads to Make with Massaged Kale

  1. Dried cranberry, crumbled goat cheese, crushed walnuts, and cubed apple with maple balsamic dressing.

  2. Diced cucumber, chunky avocado, chopped tomato, and fresh corn with citrus & spice salad dressing.

  3. Roasted red beet, roasted sweet potato, crunchy coconut flakes, and black sesame seeds with sweet tahini dressing.