Have you ever tried a massaged kale salad?
Remember this Massaged Kale Salad recipe I shared a couple of years ago? That salad has apples, and a delicious maple vinaigrette that I love. This one is the same technique but with fun asian flavors from soy sauce and garlic.
Even if you think you don’t like Kale, just trust me and give these massaged kale salads a try. I think you will be pleasantly surprised! Something about massaging the kale, changes it for the better, making it more tender, and flavorful! Kale can sometimes be strong or even bitter, but not when it is massaged! I am telling you–it is like magic, making it tender, mild and oh so yummy!
Kale is considered a super food–here is why:
*Given its incredibly low calorie content, kale is among the most nutrient-dense foods in existence. Eating more kale is a great way to dramatically increase the total nutrient content of your diet.
*Kale is jam-packed with vitamins. Eating one cup of chopped kale gets you over 200% of your daily value of vitamin A, 134% of your daily value for vitamin C, and almost 700% of your daily value for vitamin K! In addition, kale contains important minerals like manganese, potassium and copper.
*Kale contains a broad range of antioxidants, and we’re only just beginning to understand all of their effects. For example, the kale antioxidant quercetin has anti-viral properties, and may treat the common cold. The kale carotenoids Lutein and Zeaxanthin concentrate in the eye, and may play a role in preventing optic conditions like macular degeneration and cataract.
*Kale contains good fat and fiber. Kale actually contains about 120 mg of Omega-3 fatty acid per cup, far better than most plants. In addition, kale supplies insoluble fiber for our diet, something most Americans are not getting enough of.
*Consuming kale may improve your cholesterol profile too. Data shows that drinking kale juice may help your lipid profile and perhaps most importantly, kale has been shown to lower the oxidative damage to LDL as described in this important study. The reduction of oxidation to LDL has important implications in terms of heart disease risk.
If that didn’t convince you to get more kale in your diet, then you can google’ health benefits of Kale’ to find even more compelling evidence! This stuff is incredibly good for you! I like to add it to green smoothies (or try to do half spinach and half kale)
Other Kale Recipes to try:
Massaged Kale Salad with Apples and Maple Vinaigrette
Ribollita–Italian Rustic Bean and Bread Soup (SOOO good!)
Asian Massaged Kale Salad
Ingredients
- 2 bunches kale
- ½ cup freshly grated Parmesan cheese
- ⅓ cup extra-virgin olive oil
- ¼ cup lemon juice
- 3 large cloves garlic, minced
- 1 tablespoon reduced-sodium soy sauce
- ½ teaspoon freshly ground pepper
- ¼ teaspoon salt
- 1/4 cup Sunflower Seeds or 2 TB sesame seeds
Instructions
- Wash and dry the leaves. Strip leaves from the stems (discard stems).Tear the leaves into small pieces and place in a large bowl.
- Add oil, lemon juice, garlic, soy sauce, pepper and salt. With clean hands, firmly massage and crush the greens to work in the flavoring. Stop when the volume of greens is reduced by about half.
- The greens should look a little darker and somewhat shiny. Sprinkle Parmesan and sunflower seeds on and taste . Adjust seasoning with more Parmesan, lemon juice, garlic, soy sauce and/or pepper, if needed.
Recipe Note: People with celiac disease or gluten-sensitivity should use soy sauces that are labeled “gluten-free,” as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.
Recipe Source: adapted from Eating Well
Made this a few days ago and we really liked it. The regular massaged kale salad is still our favorite but this was a nice twist. Thanks!