This 4-ingredient massaged kale salad is hands-down the easiest way to eat kale! It’s tender, flavorful, and tossed with creamy avocado, lemon juice, and a contact of sea salt.
I first realized in regards to the magic of massaging kale years in the past, and actually, it’s the one manner I’ll eat it now. I do know massaging a vegetable sounds a bit nuts, however hear me out as a result of it really works!
Once you therapeutic massage kale with a little bit of fats (like avocado or olive oil) and a sprinkle of salt, it breaks down the leaves’ robust cell construction, making them tender, much less bitter, and simpler to digest. I’ve been making this model for over a decade, and it’s transformed quite a lot of kale skeptics in my life. Even my youngsters will eat it once I pile on their favourite toppings, which is a big win.
Why I Love This Kale Salad
After making kale salads for over a decade, this model is certainly my favourite and right here’s why:
- Tender, not robust: Massaging kale modifications the feel in simply 1–2 minutes.
- Easy: You solely want 4 most important components to make this kale salad and it comes collectively in about 10 minutes.
- Constructed-in dressing: The avocado coats every leaf for creaminess with out heavy oils or bottled dressing.
- Nutritious & satisfying: Kale is filled with fiber, nutritional vitamins A, Okay, and C, and avocado provides wholesome fat.
- Meal-prep pleasant: In contrast to most salads, it retains effectively within the fridge for as much as 3 days.
If you happen to’re a kale fan (or need to turn out to be one!), you may additionally love my garlicky kale salad, and kale crunch salad.
Substances Wanted
- kale – lacinato (dinosaur) kale is tender and barely candy, whereas curly kale offers extra texture and quantity. Take away the stems and chop the leaves into bite-sized items. Kale is likely one of the most nutrient-dense greens you possibly can eat, wealthy in nutritional vitamins A, C, and Okay, calcium, and antioxidants. Pairing it with wholesome fat from avocado helps your physique take up these vitamins extra effectively, in line with the Harvard College of Public Well being.
- avocado – this provides creamy richness while not having a separate dressing.
- lemon juice – fresh-squeezed for the brightest taste. Enjoyable truth: The citric acid in lemon juice helps break down the kale’s robust cellulose partitions, making every chew softer and simpler to chew. Pairing it with wholesome fat like avocado additionally helps your physique take up fat-soluble nutritional vitamins.
- sea salt – simply sufficient to season and assist break down the kale’s toughness. Don’t skip this because it actually helps to melt the kale’s texture and enhances taste.
- non-compulsory toppings – add chopped veggies like carrots, cucumbers, or tomatoes, further avocado slices, crispy air fryer chickpeas, or your favourite protein like lemon pepper shrimp or apple cider vinegar hen.
The way to Make Massaged Kale Salad
Step 1: Wash, dry, and take away the robust stems. Chop leaves into bite-sized items.
Step 2: Dry the kale totally with a clear kitchen towel. (Drying is essential — further water can dilute the flavour.) Place kale in a big bowl and add the avocado, lemon juice, and sea salt.
Step 3: Utilizing clear palms, gently squeeze and rub the kale with the avocado combination for 1–2 minutes till the leaves darken, soften, and shrink barely.
Step 4: Add extra lemon juice or salt if wanted. Get pleasure from as-is or pile in your favourite toppings and protein.
Professional Ideas for the Greatest Massaged Kale Salad
- Use your palms: You’ve extra management over stress and protection than with utensils.
- Don’t overdo it: 1–2 minutes is sufficient. Over-massaging could make the kale mushy.
- Choose a ripe avocado: It ought to give barely when pressed. Too agency and it received’t mash effectively.
- Save the stems: Chop and sauté, add to smoothies, or make kale stem pesto.
Storage & Make-Forward Ideas
Retailer the massaged kale (with out delicate toppings) in an hermetic container within the fridge for as much as 3 days. The kale will keep tender however received’t get soggy. If including crispy chickpeas or further avocado, wait till simply earlier than serving.
Extra Kale Recipes to Attempt
Make sure to try of my salad recipes right here on EBF.
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