Kale is a nutritional powerhouse.
Loaded with calcium, iron, vitamins A, C, and K, and 10% of the RDA of omega-3 fatty acids in every cup, it’s no wonder why this leafy green is becoming more and more popular among the healthy living community.
Of course, there’s a reason why kale gained popularity as a garnish, rather than as the main course–> the leaves are incredibly tough and fibrous! Not exactly the type of leafy green you’d want to feature in a raw salad.
Luckily, there’s a solution to that.
Literally. Give them a good rub down.
Simply rubbing the leaves between your fingers breaks down their tough cellulose structure, making this cruciferous veggie not only taste less bitter, but also making it easier to digest. After just a few minutes of squeezing the leaves between your hands, they will turn a darker green and have a wilted, silky texture, similar to that of cooked kale! While you don’t need to add anything to the leaves to break them down, using a bit of olive oil or avocado does make the process move a little faster.
This particular salad features a ripe avocado, along with a handful of other fresh ingredients, creating a tasty balance of sweet, sour, salty, bitter, pungent and astringent. (The six tastes you need to create a satisfying meal!) Keep in mind that you can adjust any of these flavors to your particular taste– if you don’t care for garlic, use less or leave it out all together! Love ginger? Use extra! Prefer olive oil to avocado? Switch it out!
Once you get this process down, you’ll be able to whip up your favorite mix in minutes, creating a perfect lunch or dinner salad.
5-Minute Massaged Kale Salad
1-2 bunches of kale leaves, stems removed (about 6-10 ounces)
1 ripe avocado
Juice of one lemon
1/2 teaspoon fresh ginger, minced
1/4 teaspoon fresh garlic, minced
Nama Shoyu, or tamari (wheat-free soy sauce), to taste
5-6 drops liquid stevia (or honey, to taste)
Preparing this salad is quick and easy once you get the hang of it! To get started, simply scoop out the flesh of the ripe avocado, and mash it together with the lemon juice, ginger, garlic, Nama Shoyu and liquid stevia.
Note: All of the measurements above are merely suggestions– I usually “eyeball” most of the ingredient amounts when I’m making this myself. Be sure to taste as you go, to ensure you’ll like the final result!
Squeeze well between your hands, almost like kneading bread dough, for a good 2-3 minutes.
- 1-2 bunches of kale leaves , stems removed (about 6-10 ounces)
- 1 ripe avocado
- Juice of one lemon
- 1/2 teaspoon fresh ginger , minced
- 1/4 teaspoon fresh garlic , minced
- Nama Shoyu , or tamari, to taste
- 5-6 drops liquid stevia (or honey, to taste)
- To get started, simply scoop out the flesh of the ripe avocado, and mash it together with the lemon juice, ginger, garlic, Nama Shoyu and liquid stevia.
- When you've got what looks like a smooth guacamole, add in the raw kale leaves and start using your hands to massage the dressing throughout. Squeeze well between your hands, almost like kneading bread dough, for a good 2-3 minutes.
- When the leaves are dark and wilted, give them a taste to make sure the flavor is to your liking. Adjust any flavors as necessary.
- Add your favorite toppings, such as roasted red peppers and green onions, and enjoy!
Note: All of the measurements above are merely suggestions-- I usually "eyeball" most of the ingredient amounts. Be sure to taste as you go, to ensure you'll like the final result!
Calories per salad: 395, Fat: 23g, Carbohydrates: 47g, Fiber: 19g, Protein: 18g
Reader Feedback: Have you made a massaged kale salad before? What’s your favorite salad combo?