Kale is one of my favorite superfoods. I drink it in my daily green juice and often sauté it in savory dishes. It’s low in calories, high in fiber, and crammed with nutrients in a way that simply gets my cells buzzing with green energy. Enjoying kale in a salad, however, can be a challenge. Oftentimes the leaves are too tough to comfortably chew and the raw flavor can overwhelm the other ingredients.
That’s why I came up with this salad, which showcases everything that I love about kale. The leaves are chopped into very fine ribbons and then “massaged,” which makes them easy to chew while bringing out their delicate, refreshing flavor.
Note: Massage kale? Sounds a little silly, doesn’t it? The technique of massaging the kale helps break down the fibers in the leaves, making it easier to digest. This also improves the mouthfeel of the kale and makes it easier to chew a nice big mouthful of these super greens. While you massage the kale, you’ll actually see it start to change—it will become softer and more vibrantly green. To massage, simply use the back of a large spoon to press down on the kale. Then mix the leaves and press down again. Keep repeating until the kale is noticeably softened.
1 bunch curly kale
2 scallions, whites and greens, minced
1 apple, finely chopped
1 tablespoon dried mint
2 tablespoons lemon juice
¼ teaspoon sea salt
pinch of black pepper
2 tablespoons extra-virgin olive oil
Wash the kale and pat dry. Remove the stems and finely chop the leaves. Put them in a large salad bowl. Massage the kale with the back of a large spoon (see note above) until visibly softened.
Add the scallions, apple, mint, lemon juice, sea salt, and black pepper to the bowl. Drizzle in the olive oil, mix well, and serve.
Calories: 116
Fat: 7g
Carbohydrates: 10g
Sodium: 169mg
Fiber: 3g
Protein: 3g
Sugar: 2g