How to Massage Kale
Learn How to Massage Kale to prepare it for use in all your favorite salads! This step-by-step guide teaches you how to tenderize this leafy green with just 2 simple ingredients to make it more palatable, tender, and easily digestible.
Ingredients
- 1 bunch curly kale
- 3 teaspoons olive oil
- kosher salt optional
Instructions
- Wash and dry the kale: Rinse kale under cold running water until no dirt or debris is left. Place kale leaves on a clean kitchen towel. Using another towel (or paper towels), dry kale leaves as much as you can.*
- Chop the kale: Remove leaves from kale stems either with your hands or using a knife. Chop kale leaves into small bite size pieces. Save the kale stems for your next chicken or vegetable stock, or discard them.
- Add oil and salt: Transfer chopped kale into a large salad bowl. Drizzle with olive oil and sprinkle with salt if using.
- Massage the kale: Using clean hands, massage (gently rub) kale leaves for 2-3 minutes turning often to make sure all kale leaves are softened.
- Serve: Use in your favorite kale salads* or other recipes.
Notes
- *Alternatively, you can use a salad spinner to dry the kale leaves.
- *Want to massage kale without using any oil? Here are two other options to help you soften/tenderize kale for salads:
- : Try adding other “healthy fats” such as a ripe avocado, nut or seed butter, unsweetened tahini, or unsweetened peanut butter. I would usually use one small ripe avocado and 2 tablespoons of nut/butter per kale bunch.
- : 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.
- : If you have leftovers or are massaging kale as a part of your meal prep, simply place it in an airtight container in the fridge. It will stay fresh for 3-4 days.
- Keep in mind that as you massage the kale leaves, they will become softer and lose their volume. 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.
- *Alternatively, you can use a salad spinner to dry the kale leaves.
*Want to massage kale without using any oil? Here are two other options to help you soften/tenderize kale for salads:
Use an alternative fat: Try adding other “healthy fats” such as a ripe avocado, nut or seed butter, unsweetened tahini, or unsweetened peanut butter. I would usually use one small ripe avocado and 2 tablespoons of nut/butter per kale bunch. 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.
- Use an alternative fat: Try adding other “healthy fats” such as a ripe avocado, nut or seed butter, unsweetened tahini, or unsweetened peanut butter. I would usually use one small ripe avocado and 2 tablespoons of nut/butter per kale bunch.
- 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.
- Storage: If you have leftovers or are massaging kale as a part of your meal prep, simply place it in an airtight container in the fridge. It will stay fresh for 3-4 days.
- Be aware that the raw kale leaves lose their volume as you massage them: Keep in mind that as you massage the kale leaves, they will become softer and lose their volume. 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.
Nutrition Information
Nutrition Facts
Serving: 1bunch
Amount Per Serving
Calories 126
% Daily Value*
| Calories | 126kcal | 6% |
| Carbohydrates | 3g | 1% |
| Protein | 2g | 4% |
| Fat | 13g | 20% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 9g | 45% |
| Sodium | 30mg | 1% |
| Potassium | 198mg | 4% |
| Fiber | 2g | 8% |
| Sugar | 0.5g | 1% |
| Vitamin A | 5694IU | 114% |
| Vitamin C | 53mg | 59% |
| Calcium | 145mg | 15% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.