How To Prepare Kale For Salads (so that you'll actually eat it)
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? Kale is a wonderfully nutrient-dense option (learn more about its benefits). However, it's often overlooked due to it's 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. Massaging the kale helps:
- remove the bitterness
- maintain the crunch without it being dry
- last longer in the fridge
Ingredients For Massaged 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
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!
Remove all the leafy green parts from the stem (or ribbing) and tear them into bite-sized chunks. Place them into a large bowl.
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. 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 front 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.
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 (I switch up my dressings for different flavors)
- chop it finely and add it to other summertime salads (like this quinoa chickpea one) for a bit of extra green
- make kale chips in delicious flavors
- healthy green goddess hummus
- add it into 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).
Don't forget to pin this Secret Trick For How To Prepare Kale For Salads
Hopefully, this quick tip on massaging kale becomes a staple in your house so that you can reap the benefits of more leafy greens. Likewise, once the kale is prepared and ready to go you can begin experimenting by adding it to some new dishes!