Tuesday, February 15, 2022

Massaged Kale the Crowd's All Here Salad

Recipe for Massaged Kale Salad


Want to make a simple, luscious kale salad with only a few ingredients? 

Post updated 3/9/2023

Check out the recipe below. It features curly green kale, olive oil, lemon juice, and seasoning. It's so tasty, even those who usually skip eating a salad will cheer about it.


Prepare this color-rich dish for lunch, brunch, or serve it with bowls of soup to those gathered round your dinner table. 

See ways to add additional plant-based protein to the dish and reap big health and flavor rewards.

tips, ideas for WFPB foods recipes

Kale is part of the cruciferous vegetable family, a plant that grows even through the cold weather months. 

It is a healing, inexpensive leafy green that shines in a winter salad. 

Kale is rich in Vitamin A, an important element for eye and bone health. This vitamin helps boost the immune system as well. 

Kale is a good source of Vitamin C, helpful during cold and flu season. 

Kale contains Vitamin K, important for blood clotting and bone building. 

It contains Folate, a B vitamin that's key for proper brain development.

It also contains other nutrients including Lutein and zeaxanthin, that give kale its deep, dark green color.

Curly Leaf Kale, Healthy Salad Fixing

Massaged Kale the Crowd's All Here Salad

Although there are several varieties of kale, I suggest using curly green kale. It's the most common variety, and is heartiest, most fibrous, and best suited to being tenderized (massaged).



2 bunches curly green kale (about 24 stalks)

2-3 fresh squeezed lemons or about 4 Tablespoons of juice

2 Tablespoons cold-pressed extra virgin olive oil

Salt and fresh ground pepper to taste

Optional: salt-free all-purpose mixed seasoning,  salt free adobo seasoning, apple cider vinegar, and Dijon mustard

What to Do:


1. Wash hands well and dry. Clean kale, remove stems, and tear kale into small pieces. How to Clean Kale Video from Fresh Farm/Food Prints shows you tips for doing that.

Place cleaned, destemmed torn kale pieces into a large salad bowl. Waste not by cutting up stems and putting them into foods you roast, bake, or slow cook for a long time.

2. Roll up your sleeves and squeeze, toss, and turn (massage) kale with oil and lemon juice, until it’s well coated and looks deep dark green. It will feel soft and tender, after about 2 to 3 minutes.

3. Add a pinch of salt, pepper, and optional seasonings near the end of the massage process. You might like to include Dijon mustard (1 teaspoon) and apple cider vinegar (1 teaspoon) to the mix to add rich, lively notes to the flavor.

4. The kale is done when it's glossy and slightly reduced in volume. That’s exactly what you’re going for.

5. Add extra salad ingredients now. The photo at the top of this post includes butternut squash, carrots, beets, red pepper, and onion. 

Use staples on hand to embellish the salad. Pears, red cabbage, olives, cooked brown rice, lentils, peas, cashews, and slivered almonds are calling me.

6. Get creative and add extras to make this salad uniquely your own.

This recipe serves 4-6 people, and is a fun salad to serve at a party.


Store leftover salad in the refrigerator. Add it to stews, soups, casseroles, or drain and serve on a hummus sandwich on whole grain bread or roll. 

Massaged kale will keep for 3-4 days in the fridge.

Please let me know whether you've ever made a massaged kale salad in the comments section below.

You'd be surprised to find people who ordinarily wouldn't eat kale on a bet rave about its good taste, when it is prepared this way.

If you haven't massaged kale before, did this post tempt you to try it?

When you make this salad and see how easy it is to put together, please let me hear about that too! 

I read and appreciate every comment, but will not be able to publish those that contain links. Thanks for understanding.

Colors 4 Health Wishes
This post has been shared at Dare-to-share-509

This post has been shared at Thursday-favorite-things-party

This post has been shared at Dare-to-share-508

This post has been shared at Whats-for-dinner-Sunday-link-up-355

This post has been shared at Dare-to-share-507

This post has been shared at Thursday-favorite-things-party

This post has been shared at Full-Plate-Thursday-576

This post has been shared at February-edition-of-the-hearth-and-soul-link-party

This post has been shared at Happiness-is-homemade-link-party-414


  1. Looks like a delicious recipe and yes, I should include more kale in my diet. Thanks for all the suggestions on how to prep it and it's benefits.

    1. My pleasure Judee. I love kale, and am grateful it's such a powerful veggie. Have a great day.

  2. I love kale and eat it cooked or raw in salads. I never thought to massage it though. I need to try your technique!

    1. Thanks Mihaele. Please let me hear from you, when you try it. Have a beautiful day.

  3. I love making salads and this is a great idea. I eat Kale almost every week, so this recipe is perfect for me. Thanks for sharing :)

    1. Can't wait for you to try it. When you do, please let me know how good it tasted to you. Thanks for the comment and visit and have a beautiful day.

  4. Kale is one of my favorite vegetables! This recipe sounds delicious and easy to make. Thanks for sharing!

    1. Thanks Meghan. Glad you saw the recipe for massaged kale salad and hope you'll try it out real soon. Have a beautiful day.

  5. Great images and very healthy!

    1. Glad you saw it and hope you'll try out the recipe some day.

  6. I love this. definitely need to try it

    1. Great. Would love to know how you like it. Have a beautiful day.

  7. I'm learning to enjoy kale more and more. Thanks for sharing this recipe.

    1. Sense you're willing to do what it takes to enhance health. I encourage you to go for it! Ands thanks for the comment and visit.