This massaged kale salad combines so many flavors and textures in one bowl that it is so hard to resist not make it again and again.
The reason why l love this massaged kale salad so much is because you have the sweet and crispy apples, pomegranates, the slightly bitter flavor of the curly kale, the delicata squash, the crunchy walnuts, and the pumpkin seeds. Then it is topped off with a semi-sweet walnuts vinaigrette. Everything makes the perfect massaged kale and apple salad heavenly. Another delicious recipe that I'm sure you're going to love it; this kale and white beans quesadilla
What is kale?
Kale is a cruciferous vegetable like broccoli, collard greens, cabbage, cauliflower, and Brussels sprouts. It's great to be sautéed, baked, and a great addition of greens for any stew. But of course, its properties don't end there. Kale is excellent in a salad; it just needs its special treatment a massage.
Before we start massaging the kale, you might wonder what kind of kale do you need to make a massaged kale salad.
Don't worry, I got you, and I'm going to show you how to cut it and massage it and many other helpful tips.
WHAT IS THE BEST KALE FOR SALAD
- There are some varieties of kale you could use to make a salad.
- Tuscan kale, also known as lacinato, black, dinosaur, and palm tree kale
- Any baby kale, you don't need to massage this type of kale
- Curly kale, which is found commonly in the grocery store. Remove the stems from this variety; I'm showing you how to do it just below.
HOW TO CUT KALE FOR SALAD
- Remove the kale's stem. Fold the leaves of the kale together then hold them with your non-cutting hand. Use a knife to cut off the tough stem.
- Roll up the kale leaves.
- Cut the kale into slices, with the knife using a circular motion.
HOW TO MASSAGE KALE FOR SALAD
Add chopped kale to a bowl with some olive oil
Use your hands to gently massage the kale until its nice, soft and tender, for about 3 minutes.
If you don't want to massage them with your finger, add olive oil and lemon juice, mix with well and refrigerate overnight.
How to massage kale without oil?
You can also massage kale without oil using a little lemon juice and salt or a bit of dressing. Rub the kale between your fingers until they're soft.
How long does massaged kale last?
Massaged kale lasts up to 3 days if you store it sealed in an airtight container in the fridge. Before serving, add your topping and dressing.
How to make a massaged kale and apple salad
- Massage kale with a tablespoon of the vinaigrette and let it sit for 5 to 10 minutes.
- Slice the apples set aside; combine the walnuts and pepita with the kale and toss well. Add the apple slices on top, along with pomegranate and delicata squash.
- Serve with the vinaigrette!
The full recipe card is at the end of this post, and you will find the instructions for the delicata squash and the walnut vinaigrette as well.
How to keep apples from browning in apple salad?
Add cold water to a bowl with 1Tbsp of vinegar, let the sliced apples sit there for a minute or so.
What to put on massaged kale salad
After the leaves have been massaged, toss in your favorite goodies. The possibilities are endless. Fruits, veggies, seeds, and cheeses. A combination of textures keeps kale salads interesting.
How long does a massaged kale salad last
Massaged kale salad lasts up to 24 hours.
Unlike the regular salad greens, kale leaves stay good enough to eat the next day! So go and make a big bowl Massaged Kale Salad so you'll have plenty to enjoy the next day.
Some FAQs about massaged kale salad
Do you need to massage baby kale
You don't need to massage baby kale. It is delicate enough to eat on its own, and if you rub, it will wilt.
Does massaging kale make it less bitter?
Yes, but the trick to make it less bitter, you need to rinse the kale after massaging it; that way, you wash most of the bitter stuff that gets released after the massage.
How to keep kale fresh?
Wrap the kale in a layer of paper towels and store in a zip-top plastic bag and store in the refrigerator crisper drawer. That way, it'll stay fresh up to a week.
Is kale good for you?
The nutrients kale has support healthy bones, skin, and hair. The fiber found in it enhances digestion and contributes to cardiovascular health.
I hope you love this healthy massaged kale and apple salad as much as I do. If you do, don't forget to share with other readers' experiences. You can tag me on Instagram, Facebook, or leave a comment below.
Healthy Massaged Kale and apple salad
This massaged kale and apple salad combines so many flavors and textures in one bowl that it is so hard to resist not make it again and again.
- For the delicata squash
- 8 small rings of delicata squash
- cooking spray, olive oil.
- For the vinaigrette
- 1 Tablespoon champagne vinegar
- 1 Tablespoon unsalted walnuts, raw
- 1/8 teaspoon ground cinnamon
- 2 teaspoon honey, raw
- 2 Tablespoon olive oil
- For the kale salad.
- 4 to 6 cups chopped curly kale
- 2 honey crisp apples, thinly sliced
- 1/4 cup pomegranate seeds
- 1 Tablespoon unsalted pumpkin seeds, raw
- 1 Tablespoon unsalted walnuts, raw
- 1 teaspoon hemp seeds
- For the delicata squash:
Place a single layer of delicata squash rings in the air fryer. Lightly spray with nonstick spray. Set air fryer to 400 F/ 200C. Cook until golden brown 10 - 12 minutes, turning halfway through.
- For the vinaigrette:
In a blender, add the champagne vinegar, walnuts, cinnamon, honey, olive oil, blend until well combined. (add salt if you think it needs.)
- For the salad:
Massage kale with a tablespoon of the vinaigrette and let it sit for 5 to 10 minutes. (how to massage the kale is on the post above along with pics.)
Slice the apples set aside; (tips on how to avoid browning slice apple on the post above)
Combine the walnuts and pepita with the kale and toss well. Add the apple slices on top, along with pomegranate and delicata squash.
Serve with more vinaigrette if you'd like!
I didn't use salt in the vinaigrette but you're more than welcome to add it to your taste.
Nutrition Information:Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 426Total Fat: 15gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 0mgSodium: 182mgCarbohydrates: 67gFiber: 20gSugar: 25gProtein: 17g
Nutrition information isn't always accurate