Massaged Kale Salad
Makes: 2-3 Servings

This salad is delicious, easy to make, is loaded with nutrients, and keeps for days in the fridge. Dress up this salad with fruit and roasted nuts for a flavor powerhouse!

Prep time: 10 Minutes


  • 2 large handfuls (about 3 cups) raw kale leaves
  • 2 teaspoons olive oil
  • 1 lemon, juiced (about 3 tablespoons of lemon juice)
  • 1/2 teaspoons salt
Serving Size:  1 cup
Total Fat4 g
Saturated Fat0.5 g
Cholesterol0 mg
Sodium420 mg
Total Carbohydrate9 g
Dietary Fiber4 g
Total Sugars1 g
Added Sugars included0 g
Protein2 g


  1. Strip the kale leaves from the stems using your fingers.
  2. In a large bowl, combine the de-stemmed kale leaves with 1 tsp. olive oil, juice from 1 lemon (2-3 Tbsp) and salt.
  3. Put an additional tsp. of olive oil onto your hands to coat.
  4. Using a massaging action (similar to kneading bread dough), start to tear the leaves apart and massage. Watch video to see how this is done.
  5. Continue massaging for about 2-5 minutes or until the leaves are softened, the leaves will also turn a more vibrant green.
  6. Use this as a simple salad, or add toppings of your choice for a complete meal in a bowl.

Source: Nutrition Stripped recipe/ massaged kale salad

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