I must confess, I've been absolutely OBSESSED with this Massaged Kale Salad for years! It’s high time I shared this culinary treasure with all of you.

Imagine a dish that's not just a feast for your taste buds but also a powerhouse of nutrition – that's our star today, the Massaged Kale Salad. This isn't just any healthy salad recipe; it's a weekly staple in our household, often paired with our favorite gluten-free pizza on Saturday nights.

When it comes to salad greens, I’m quite selective. Arugula and kale top my list, far outweighing spinach or romaine lettuce in both flavor and nutrients. Kale, a cruciferous vegetable, is a member of the cabbage family, sharing the stage with broccoli, cauliflower, collard greens, and Brussels sprouts.

There's a whole kaleidoscope of kale out there! You can find leaves in green or purple, presenting themselves in smooth or curly forms. While curly kale is fantastic for sautéing, adding to soups, or blending into smoothies, it's the Lacinato (dinosaur) kale that truly transforms our salad. Its flat, reptilian-textured leaves are perfect for salads, soups, and stews.

​Before we get to the delicious recipe, let's dive into the health benefits of kale, a cornerstone of any heart-healthy diet.


1) Nutrient Powerhouse: Kale, the main ingredient, is among the most nutrient-dense foods on the planet. It's rich in vitamins A, K, C, B6, manganese, calcium, copper, potassium, and magnesium.

2) Antioxidant Rich: Packed with antioxidants like quercetin and kaempferol, this salad fights oxidative damage, promoting a healthier you.

3) Vitamin C Galore: With more vitamin C than spinach and an orange, it's an immune-boosting superstar.

4) Cholesterol Lowering: Regular consumption of kale can help lower cholesterol levels, reducing heart disease risk.

5) Cancer-Fighting Properties: Kale is loaded with compounds like sulforaphane, known for their cancer-fighting abilities.

6) High in Beta-Carotene: This precursor to Vitamin A is abundant in kale, enhancing eye health and more.

7) Mineral Rich: Struggling with mineral deficiencies? Kale brings a wealth of hard-to-get minerals like calcium, magnesium, and potassium.

8) Eye Health: Kale is high in lutein and zeaxanthin, nutrients that protect your eyes.

9 Weight Loss Friendly: Low in calories but high in fiber, kale keeps you full longer, aiding in weight management.

10) Versatility in Cooking: From soups and stews to smoothies, kale is incredibly versatile. In this salad, its flavor is enhanced, making it a delight in every bite.

This Massaged Kale Salad is not just a culinary delight; it's a gateway to a healthier lifestyle. Pair it with your favorite gluten-free pizza or enjoy it solo; its benefits remain constant. Here's to a delicious, nutrient-packed meal that's as easy to make as it is beneficial!

1) Begin by washing, destemming, and chopping the kale. Place it in a large bowl.
2) Add olive oil, balsamic vinegar, sea salt, and pepper. Then, the fun part – massage the kale with your hands for 3-4 minutes until it turns tender and soft.
3) Toss in the pomegranate seeds (or your choice of grapefruit, chopped apple, or berries), pumpkin seeds, and goat cheese. Stir to combine.
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And there you have it – a delicious, nutrient-rich Massaged Kale Salad that's perfect for anyone looking to enrich their diet with vitamin-rich vegetables and easy, healthy meals. Whether you're a seasoned chef or new to the world of culinary delights, this kale salad idea is sure to be a hit!

In Health & Happiness,
Janell Yule