Learn how to prepare kale for salads with this easy technique! By massaging the kale you'll remove its bitterness. Thus, you'll be more likely to actually enjoy it in a salad or bowl. Kale is very nutrient-dense. However, when it's raw it's not exactly delicious. Massaged kale transforms the taste into something you'll look forward to- not dread.
Trying to get more greens into your diet? As a Certified Nutrition Coach, Kale is a wonderfully nutrient-dense, leafy green option. However, it's often overlooked due to its bitterness.
When I first started my health journey I had no idea how to use kale. More often than not I bought a bunch and it sat in the fridge until it was wilted - such a waste. Once you learn how to prep kale for a salad it's definitely a game-changer. Softening the kale helps:
- remove the bitterness
- maintain the crunch without it being dry
- last longer in the fridge
Ingredients To Soften Kale
Yes, you do need ingredients to make this work. For a regular bunch of kale you'll need:
- fresh lemon juice (about 3-4 tbs)
- olive oil (roughly 1.5 tbs but watch the video)
- sea salt (1 tbs)
The olive oil and sea salt is what helps pull out the bitterness in the kale and allows the lemon juice to keep it fresh.
How To Prepare Kale For A Salad
Step 1: Begin by de-stemming the kale. This part takes the longest and personally was my least favorite. However, once it's done, it makes preparing a kale salad so much faster!
Step 2: Remove all the leafy green parts from the stem (or ribbing) and tear them into bite-sized chunks. Place them into a large bowl.
Step 3: Once you've got all the greens, add in the lemon juice, olive oil, and sea salt. Finally, massage your kale. Yes, you read that right! Use your hands to manually rub the ingredients into the kale.
Step 4: Use your softened kale for delicious salads, smoothies, or breakfasts!
Quick Tips
You'll see in the video that depending on how much kale you have you may need more oil.
Do this for a good minute. Likewise, you'll know when you're done because all of your kale will have gone from light/dry green to a wet, bright look.
Then, store the kale in an airtight container in the fridge. Keep in mind that you must massage it. Simply drizzling the ingredients on top of the kale won't work. really rub them in.
Now what? Massaged Kale Recipes
Once you've learned how to prepare kale for a salad, what do you do with it? For a long time, this stumped me too ;). However now, it's time to enjoy it! I use it the most for:
- easy kale salad
- chop it finely and add it to other summertime salads (like this quinoa chickpea one) for a bit of extra green
- Chick-fil-A kale salad recipe
- make kale chips in delicious flavors
- healthy green goddess hummus
- add it to pasta dishes
Once you learn how to prepare kale for salads, using it is easier. Thus, the first step is massaging the kale. when food is already ready to go in the fridge life is simple (busy mom hack hehe).
Frequently Asked Questions About Preparing Kale
Wash the kale before you begin to prepare it and pat it dry. Then, begin to destem the kale and massage it with oil, lemon juice, and salt until soft.
Freshly bought, kale will only last about 5 days in the fridge before it begins to wilt. However, if you prepare your kale by massaging it with oil and lemon juice it will last up tp 2 weeks in the fridge stored in a jar.
Don't forget to pin this Secret Trick For How To Prepare Kale For Salads
Christine says
I was surprised to learn that massaging kale with oil and lemon juice keeps it crunchy without drying out. I'm so thrilled I can prepare a big batch and store it for 2 weeks in fridge. Thanks for the tips!
fitasamamabear says
It makes it so much better!
Mary says
Great tip! I usually leave it in the fridge till its ready for use as kale chips or in a soup. I'll have to try your method above! =) Maybe that's why it tastes so good at the store when it is in a salad.
fitasamamabear says
Mmm kale chips! If you're using it for chips or soups there's no need to really prep it but for salads it definitely tastes a million times better. What do you put on your kale chips? My favorite is to do the oil massage and top with sea salt and nutritional yeast!