Saturday, January 8, 2011

Kale Salad... Massaged!

Kale has become my absolute favorite vegetable. I am literally obsessed with it.... and in any form: raw, steamed, whatever. Not only do I think it is super delicious, but it is considered to be one of the most highly nutritious vegetables with many health benefits. Kale has very high levels of Vitamin A, Vitamin K, Vitamin C, lutein and calcium, and is a good source of fiber. It contains some carbohydrates and protein as well and has very few calories. Amazing!

Sometimes when eating kale raw, it can be a bit tough and hard to chew. It has a very potent flavor which turns a lot of people off. Someone once asked me if I had ever massaged my kale. Of course, my answer was 'No!' Who would ever think to massage their veggies? Well, my friend was right.

Here is the recipe for my delicious "massaged kale salad:"

1 bunch of kale, washed, stalks removed and cut or torn into pieces
1/4 cup olive oil
2 cloves garlic, minced
juice of 1 lemon
2 avocados, cut into cubes
1 tomato, chopped
salt & pepper to taste, optional
cayenne pepper, optional

Place the kale in a large bowl. Add the olive oil and massage the kale until it starts to soften and wilt, about 2 to 3 minutes. Add the garlic and lemon juice and massage again for another minute or two. Add one whole avocado and half of the other and massage into the kale, until the chunks of avocado have been thoroughly incorporated into the kale. Add the diced tomatoes and remaining half of cubed avocado and toss well. Do NOT massage the tomatoes into the kale. I like all my food spicy, so I top mine with a sprinkle of cayenne pepper. Salt and pepper are optional as well, depending on your taste.

I make this in the beginning of the week and eat a bowl for lunch (and sometimes dinner too!) every day. It feels so good to put all those raw, live enzymes into my body and to know that what I'm eating has major health benefits. Eating such healthy food gives me energy and I hope you take my advice and try this salad! You will not be disappointed...

Lots of love,


  1. Wow, I am excited to try this new spin on salad... I have never tried Kale and am looking forward to following your recipe, thanks Cara!

  2. sounds delish! I can't wait to try I am also obsessed with Kale and I LOVE Kale Chips. I make them and eat every single one!

  3. A friend linked me to this post when I asked about raw kale salads. Instead of the avocado (not so great in Pittsburgh) I mashed butter beans and goat cheese to try for a similar creaminess. Thanks for the great recipe!