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


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

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

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?! 🙂

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 🙂

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