How to Massage Kale For Salad (With or Without Oil) (2024)

Why Massage Kale

Wondering what does massaging kale do? Well, you are not alone. This 5-minute process is effortless and does wonders for this otherwise humble vegetable.

• Massaging kale for salad makes the vegetable more palatable by releasing its bitter compounds and—as a result—making the kale less bitter.
• This simple process breaks down the vegetable’s fibrous texture, making it more tender, easier to chew, and more digestible.

Ingredients

To prepare raw kale for massaging, you’ll need three simple ingredients: extra virgin olive oil, kale, and if desired, kosher salt (or sea salt). It is optional, but if you want, you can add in a squeeze of lemon juice as well.

In terms of oil, I used olive oil to soften my kale, but this simple recipe would work with avocado or coconut oil as well.

Best Kale Type for Massaging:

Out of all of the different types of kale, I find that the best kale for massaging to use in a salad recipe is curly kale. Not only because it is easier to find at grocery stores, but it also has more body than the other common kale types.

With that being said, Tuscan kale, also known as lacinato kale and dinosaur kale —has a gentler flavor and will also work for this recipe. The only other type of kale I do not recommend using is baby kale because it already has tender leaves, and as a result, it will not withstand the massaging process.

How to Prepare Raw Kale for Salad

Learn how to make kale soft and tender and prepare it as a base for the most delicious massaged kale salads in five easy steps:

1. Wash the kale: Rinse the kale under cold running water to remove dirt and debris. Then, place the wet kale leaves on a clean kitchen towel, and use another towel (or paper towels) to dry them as much as possible. Alternatively, if you have one, you can use a salad spinner (affiliate link) to dry the kale.
2. Chop the kale: You can use your hands or a sharp knife to cut kale. You can remove the leaves from their stems by running the stems through your closed fist. Or, you can slice the kale leaves away from their stems on a cutting board. Here is a beginner-friendly guide to cutting kale for using it in recipes.
3. Add a drizzle of olive oil: Add the chopped kale to a large mixing bowl, and drizzle the leaves with olive oil. You may also add a little salt to your salad greens for added flavor.
4. Massage the kale: Use your clean hands to massage the kale with olive oil for 2-3 minutes. Turn the small pieces frequently to make sure they soften evenly.
5. Add to your favorite dishes: Once tenderized, your kale is ready to eat! Add your massaged raw kale to a salad or one of your other favorite recipes.

How to Use Kale in Salad

It is no secret that massaged kale is the perfect base for a green superfood-packed salad. Here are a few simple kale salad recipes to try:

• Brussels Sprout Kale Salad: Made with maple-roasted pecans, pomegranate arils, and a white wine vinaigrette, this easy kale salad makes a colorful and tasty addition to any dinner/holiday table.
• Kale Quinoa Salad: Two superfoods, quinoa and kale, in one big large salad bowl! Bright lemon, creamy avocado, and crunchy chickpeas make this easy recipe a meal-worthy weeknight meal.
• Kale Apple Slaw: Get the most out of your farmer’s markets with this simple recipe. It only takes 15 minutes to put together the sweet, tangy, and bold flavors of this veggie side dish.
• Zucchini Kale Recipe: Low-calorie, gluten-free, and delicious? This bright summer salad recipe has it all, complete with sweet zucchini noodles, walnuts, and vegan mayo dressing.
• Harvest Kale Salad: Nobody can resist the full-bodied flavor of this fall massaged kale salad. Sweet dried figs, tart apples, and earthy goat cheese combine for a kale salad recipe that’s to die for.

How to Store

Got leftovers or massaging kale as a part of your meal prep? Simply place freshly massaged kale in an airtight container in the fridge. It will stay fresh for 3-4 days.

And if you are new to storing kale, be sure to check out my guide on how to store fresh kale.

FAQs

Other Helpful Kale Related Articles:

• Common Varieties of Kale
• How To Chop Kale
• Blanching Kale for Freezing

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