Massaged Kale Salad

Massaged Kale Salad

Here’s a little blog from our fellow instructor and registered Dietician/Nutritionist Jamie Morgan… Enjoy!


How to Eat Salad in the Winter!!! 

Salads don’t just have to be for summer. One of my absolute favorite winter salads is massaged kale salad. It’s easy, healthy and tasty (REALLY… it is)!

Kale is a great winter green as it’s a great source of Vitamin A, C, and K. Vitamin A is important for eye health and preventing certain cancers. Vitamin C is a powerful antioxidant and Vitamin K is important for bone health. As a matter of fact, Kale has more Vitamin C than an orange! Kale is also a good source of Calcium and Iron; gram for gram kale has more calcium than a serving of milk.

Other reasons I LOVE KALE~

It’s low in calories and high in fiber. 1 cup of kale has 36kcal and 2.5g of fiber which in turn means for a healthier gut and waistline.

It’s a good source of Omega 3 Fatty acids which is essential for brain health.

While kale can be bitter when eaten raw, massaging it with an acid (such as lemon juice or vinegar) will help eliminate that bitter taste. You can use any kind of kale you like, preferably organic since you are going to eat the whole leaf!

Massaged Kale Salad

Bag of chopped kale or one bunch of kale de-stemmed and chopped

2 tsp acid (any kind of vinegar or lemon juice will do – I like White Balsamic Vinegar)

2 tsp Extra Virgin Olive Oil

Sea salt to taste

Half of an apple chopped (tart is good)

2-3 Tbsp dried fruit (such as chopped dried cranberries or cherries)

Sunflower seeds, pine nuts or any other seed/nut  **I always encourage people to soak their seeds in water before eating as it helps break down phytic acid which can interfere with the absorption of Calcium and Magnesium.

1-2 tsp Maple syrup or honey (optional)

-Make sure to wash your kale and chop if you haven’t bought pre-chopped kale. Add equal parts of acid and oil ~ I like to start with 2 tsp of each and increase as needed. Once oil and acid are added, begin to massage the kale with your hands (may sound funny, but it works!). Continue to massage the kale until it has decreased in size and leaves are covered in the oil/acid mixture. Then add the chopped fruit and seeds/nuts. I like to add just a bit of pure maple syrup (the real deal, no Aunt Jemima) to cut some of the acidic flavor… you don’t need much.

Want to kick it up a notch? Here is another recipe for Massaged Kale Salad that I love…

Use the same base of greens, oil, salt, and acid then add julienned carrots, sweet potatos, or beets, 1 cubed avocado and dried fruit. The maple syrup is extra delish in this one.

I hope you enjoy and love this winter kale salad as much as I do and here’s to Happy and HEALTHY New Year!