Kale has had its time in the nutrition spotlight due to its powerful nutrient punch! Given kale is a hardy, cruciferous green, massaging it can be a great way to help break it down, making it the perfect side dish or base for your next salad.

Massaged Kale Salad

  • Servings: depends
  • Difficulty: easy
  • Print

A delicious and light way to enjoy raw kale that can be jazzed up many ways!


  • 1 bunch of kale; approximately 4-6 cups chopped
  • 2-3 tablespoons olive oil
  • fresh lemon juice from 1/2 lemon OR 1 1/2 tablespoons vinegar (red wine, white wine, or rice vinegar)
  • salt and pepper; to taste


  1. Mix kale, olive oil, and lemon juice (or vinegar) in a bowl.
  2. Get your hands dirty and literally massage the kale. Do so until kale turns a more vibrant green.
  3. Sprinkle with salt and pepper to taste.
  4. ENJOY!

Note: You can have fun with this salad by adding in other ingredients to jazz it up however you like! Check out the additional combinations below:

  • red pepper flakes and parmesan cheese
  • a few drops of sesame oil, 1 teaspoon soy sauce, and sesame seeds
  • fresh chopped garlic
  • sauteed onions and a splash of aged balsamic vinegar

REMEMBER: Recipes are GUIDELINES! So feel free to modify, taste as you go, and make it your own.


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