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Massaged Kale Salad

3.2 out of 5 stars | 22 ratings
Kale is sturdier and tougher than other greens, such as spinach or Swiss chard, which is why massaging the dressing into the leaves is a simple, effective technique to soften them.

Nutrition Facts

Massaged Kale Salad
CaloriesCalories
184 Per Serving
ProteinProtein
8g Per Serving
FiberFiber
3g Per Serving

Ingredients

Servings  4  

  • 3 tablespoons fresh lemon juice
  • 2 tablespoons canola or corn oil
  • 1/2 teaspoon yellow or Dijon mustard (lowest sodium available)
  • 1/8 teaspoon pepper (freshly ground preferred)
  • 8 cups chopped kale (1/2-inch pieces), any large stems and ribs discarded (about 1 large bunch)
  • 3 tablespoons unsalted shelled sunflower seeds
    OR
  • 3 tablespoons unsalted shelled pumpkin seeds (pepitas)
  • 2 tablespoons shredded or grated Parmesan cheese

Directions

Tip: Click on step to mark as complete.

  1. In a large bowl, whisk together the lemon juice, oil, mustard, and pepper. Add the kale. Using your fingers, gently massage the dressing into the kale until the kale has wilted from 8 cups to 6 cups (this will take a few minutes).
  2. Just before serving, sprinkle the salad with the sunflower seeds and Parmesan.

Cooking Tip: Adding a dab of mustard to homemade vinaigrettes helps keep the oil and vinegar together.

Keep it Healthy: Kale is a powerhouse with its profusion of vitamins and minerals. Consider keeping a bag in the freezer so you can toss a handful or two into soups or stews for added nutrition.

Tip: Massaging the dressing into the kale leaves tenderizes them and mellows any bitter flavor.

Cooking in Color

Cooking in Color

This digest-size recipe booklet includes 27 healthful recipes, all including fruits, vegetables, or both. Each recipe is accompanied by a vibrant photograph, and the recipes are organized by color. Also included is a fruit/veggie storage guide and a fruit/veggie equivalency guide.

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