Massaged Kale Salad
Kale has a ton of nutrients, including vitamins E, K, A and C. However, when eaten raw, it can be bitter and the nutrients are less available for your body due its tough cell walls. When eating raw kale, it is always best to “massage” the kale with an acidic marinade, which begins the breakdown process and also counteracts its bitter flavor. For this kale salad, I massaged the kale with fresh lemon juice and extra virgin olive oil and added avocado, tomato, cucumber and some salt and pepper. Simple, presentable and delicious!
Ingredients (serves 2):
4 C raw kale, chopped (*Note: remove large stem from middle)
1 C cucumbers, sliced
1/2 C cherry tomatoes, halved
juice from 1 fresh lemon
1 Tbsp extra virgin olive oil
dash salt (to taste)
dash ground black pepper (to taste)
1. Wash kale and pat dry. Add kale to large bowl.
2. Squeeze lemon juice directly over kale (watch out for seeds!) and add olive oil. Gently massage kale with dressing for 2-3 minutes, until kale begins to wilt and turns dark green. Kale should be soft when finished.
3. Slice avocado into small cubes. Add avocado, tomatoes and cucumber slices to salad. Add salt and pepper to taste. Mix well and enjoy!
The Goods: What’s Inside?
Nutritional Analysis Per Serving:
Calories 228 calories, Total Fat 16 g, Saturated Fat 3 g, Cholesterol 0 mg, Carbohydrates 23 g, Fiber 7 g, Protein 6 g, Sodium 142 mg, Calcium 200 mg