• Massaged Kale Salad

    By food contributor Brittany

    kale salad

    Kale is one of the best known super foods.  In this recipe the kale maintains all of its nutrients because there’s no cooking involved it simply requires massaging! This technique breaks down the kale and softens it making it not so harsh to eat raw.  Swap this healthy tasty salad out for that boring one tonight!

    Kale Salad

    Keep reading for the recipe…

    The sweet mango offsets the acidity of the lemon perfectly. And if you don’t have mangos you can easily swap them out for a different stone fruit. This recipe is a great one to build on, get creative and add your favorite toppings!

    Massaged Kale Salad
    from Aarti Party on The Food Network

    1 bunch of kale
    1 lemon, juiced
    2 tsp. honey
    kosher salt
    black pepper
    1/4 c. extra-virgin olive oil, plus more for drizzling
    1 mango, diced small about 1 cup
    Handful of toasted pepitas

    1. Prep the kale by removing the leaves from the stalks and thinly slice the leaves

    kale salad

    2. Add kale to a large bowl and juice half of a lemon, drizzle olive oil and a little bit of Kosher salt. Massage the kale until it starts to soften and wilt for about 2 minutes. Set aside.

    kale salad

    3. In a small bowl, squeeze the remaining half of the lemon, add the honey and add lots of freshly ground pepper. Add in 1/4 cup of olive oil while whisking until combined into a dressing.

    kale salad recipe

    4. Gradually pour the dressing onto the kale until it’s to your liking. Add the chopped mango and pepitas. Toss and serve.

    kale salad recipe


    1. […] Massaged Kale Salad with Mango So simple and delicious. I didn’t modify this recipe except for using sunflower seeds in lieu of pepitas. […]

    2. […] massaged kale salad – kale is all over the place, massaged salad especially. but the addition of mango in this […]

    3. Rose said… March 11, 2014 3:21 pm

      A co-worker of mine taught me an amazing & super easy kale salad to make: mix about 2-3 parts olive oil with 1 part lemon juice (to taste, really) and shake vigorously. Massage into washed kale and toss with sea salt, sprinkle with feta! It’s so amazing!!

      Blonde in this City

      • Brittany said… March 11, 2014 7:51 pm

        Thanks Rose, that sounds delicious and super easy to make, I will have to give that salad a try next, thanks for sharing!

    4. danielle @ this picture book life said… March 11, 2014 10:31 am

      The mango is a genius addition! Can’t wait to try this one.

    5. Mackenzie said… March 10, 2014 12:01 pm

      I make a salad very similar to this with chunks of avocado in place of mango. The creaminess of the avocado offsets the firmness of the kale perfectly! I’ve also made a version with lacinato kale, cubed butternut squash, and roasted shallots and hazelnuts. Can you tell that I love kale?! 🙂

      • Brittany said… March 10, 2014 3:39 pm

        I will definitely give avocado a try on my next kale salad, sounds like it would work perfectly with this recipe! Thanks for all the delicious suggestions 🙂

    6. Jess ~ Styled by Jess said… March 10, 2014 11:38 am

      Thanks for the how-to on massaging kale! I’ve heard the term but never really grasped how to do so.

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