People laugh at me all the time when I mention “massaged” Kale. I get it. I sound like just another kooky vegan walking around eating sunflower seeds, kissing cows, hugging trees and massaging kale.
Here’s the skinny – Kale is highly nutritious and is recommended as part of a healthy diet. It's packed with Vitamin A, beta- carotene and other carotinoids, Vitamin C, Vitamin K, B6, potassium and copper. Kale has been found to contain glucosinolates which are being researched for their cancer-fighting properties. Most people are trying to eat more vegetables these days and Kale is a powerhouse – so why not? Because chewing through a pile of raw Kale will leave you feeling like you’re that cow I’ve been kissing – that’s why not! Raw Kale can also be quite bitter. So what to do?
That’s where the massage comes in. Massaging the Kale will tenderize it by coaxing out the fluids and breaking down the tough cell structure. Even some of the bitter flavor will drain away leaving you with a sweeter, tastier green. Once Kale is properly massaged, it becomes easier to chew and digest. It will even LOOK better by becoming greener and more condensed. Then it will mix better with other lighter greens and make your salad really pop!
And it’s not just for vegans, my friends! I’ve made Kale Salads for many non-vegans in my day and, believe me they have enjoyed every nutritious, animal-sparing bite! So even if you’ve tried Kale before and don’t think you like it, don’t give up on it until you’ve tried a massage. For the Kale, I mean – but you can get one, too!
This is how I do it….
- Wash 1 bunch of Kale thoroughly and let it drain.
- Remove the stems by hand or by cutting them out with a sharp paring knife.
- Chop the kale into small pieces – the smaller you cut it, the quicker it will break down during the massaging process.
- Place the kale into a large bowl. The bowl has to be large enough to allow you to get your hands in and really rub that kale like you love it. (OK, I know you probably don’t love it right now, but you will!)
- Add 1/8 to ¼ tsp of salt to the kale. In my opinion salt is all you need. Some people also add 1-2 TBSP of Olive or Avacado Oil and a few drops of lemon. Sometimes I add 2 TBSP of nutritional flakes depending on the type of salad I am making.
- Now massage that kale like you are rubbing someone’s shoulders. Knead it with both hands (you can wear disposable gloves if you have persnickety guests). Turn it over and over in the bowl. Do it for approximately 2 minutes or longer. Do it until the Kale starts to give up it's liquid.
- Wring all the fluid out of the kale and place it into the bowl you will use to toss and serve your salad. You will notice your kale is greener, more fragrant and way more condensed. Don’t worry it’s a hardy and filling green so you probably don’t need as much as you may think. Also, some of it will fluff back up when you toss in your other ingredients.
That’s about all there is to it. Once you get used to massaging kale, you will find it takes barely no time at all. Also, you will find the right combination of salt, lemon, oil or nutritional flakes that suit your tastes and really compliment the types of salads you regularly create.
Kale pares well with a sweet element – such as raisins, carrots, apples or pear slices. Some people simply toss their chopped kale with dressing and let it sit in the refrigerator before building their salads. This will break down the kale without all the rubbing, but it has to be done ahead of time.
Try it! If you like it, you will now be able to enjoy this nutritious vegetable!
Nutrition info for 1 cup, raw kale:
7.8 calories, 0.7 grams protein, 1.4 carbs, 0.6 grams fiber.
Other resources: https://www.verywellfit.com/kale-nutrition-facts-calories-and-health-benefits-4117546
https://fitfoodiefinds.com/how-to-massage-kale/
Link to Nutritional Flakes on Amazon: https://amzn.to/2qphkpD