Massaged Kale Salad Recipe: an easy way to eat more kale!

The health world and even the media is all hyped up about kale this and kale that and how amazing kale is...and kale yeah, IT IS! Some even consider kale to be one of the most nutrient-dense foods on the planet! Kale is packed with fiber, Vitamin C & A & K, minerals, enzymes, antioxidants, and even potential cancer-fighting substances! (1) (2) (3) (4)

This massaged kale salad recipe is delightfully nourishing and gives you all the benefits of kale, without the digestive distress. When you massage kale you break down some of the tough fibers in the cell wall that make raw kale hard to digest. 

Whoa...massage what??

Yes, you read that right, I want you to massage your kale. (And I just lost half my readership...lol).

Why your kale needs a massage

Raw kale can actually be difficult to digest for some, but when your fingers mechanically rub the kale leaves against the rough sea salt with the olive oil, some magical things happen:

• The cell walls of the kale are broken down, releasing powerful disease-fighting phytonutrients (a blender can do this too if you use kale in smoothies)

• The fibers are softened, making the kale easier to eat

• you get all the benefits of raw kale, like enzymes, without relying on heat to break down the cell walls (and simultaneously destroying the heat-sensitive enzymes)

When I started eating healthy I couldn’t digest kale very well. It upset my digestion and I didn’t get what all the fuss was about. If this happens to you the solution is to either steam your kale or massage it. This recipe is one of my favorites because you still get all the amazing benefits of raw kale: the enzymes, magnesium, vitamin C, and more. 

Massaging nourishing oil and lemon juice into the kale also help make the nutrients more bioavailable and easier to assimilate. Plus, it tastes delicious and can be paired with grilled chicken or fish for a classic healthy meal. 

How to make Massaged Kale Salad

Massaged Kale Salad Recipe

This salad is delightfully nourishing and gives you all the benefits of kale, without the digestive distress. When you massage kale you break down some of the tough fibers in the cell wall that make raw kale hard to digest.

• 1 bunch kale (chopped)

• 1 large lemon (juiced)

• 1 large garlic clove (minced)

• ¼ cup extra virgin olive oil

• Sea salt and black pepper to taste

• 1 cup shredded carrots

• 1 cup chopped celery

• ½ cup thinly sliced fennel

• ¼ cup pine nuts

1. Add kale to a large mixing bowl along with lemon juice, garlic, olive oil, salt, and pepper. Using clean, bare hands, massage the kale until it is wilted (about 2 to 3 minutes).

2. Once the kale is ready, top your salad with carrots, celery, fennel, and pine nuts. No extra dressing is needed.

If kale is something that’s hard to digest for you, there might be a deeper issue that needs to be addressed. If you want to be able to eat whatever you want without the digestive issues and you’re seriously interested in getting healthy and boosting your energy then check out the 4-Week Total Body Reset Challenge, details here. These simple habit changes have truly transformed my life as well as countless others.  

To your wellness, 

Leah