By Arielle Weg-Zager
I love kale. Yes, really. It’s my go-to green for making salads any time of the year. I know that’s not something you hear very often. After all, people say kale can sometimes be chewy and a little bitter. Maybe even tough to eat and difficult to digest. But that’s because you’re eating kale that isn’t prepared correctly. With one simple trick, you can turn kale from something made for garnishing a buffet into an ingredient you look forward to enjoying in a kale salad. The secret? You have to massage it.
I know it sounds silly, and the idea probably conjures up images of cucumber water and big fluffy robes, but it can make a world of difference. I’m not suggesting you take your produce on a spa day, but kale needs a little extra prep work compared to the soft leaves of Romaine. Giving your kale a squeeze helps to break down some of the toughness, making it softer and easier to chew and digest. This leads to a leaf that is hearty, soft, full of flavor, and oh-so delicious.
But you don’t want to just massage dry leaves in a bowl and hope for the best. When massaging kale, it’s usually with some kind of acid (like vinegar or lemon) or oil and salt. This combination can help mellow out the bitterness in kale that many people don’t love and helps make kale far more palatable. Bonus: it can help dressing cling to the leaves even better, too.
The end result is the reason I just adore kale–the leaves are hearty and filling, almost always contributing to a salad that is meal-worthy. Massaged kale leaves are also a fantastic vessel for delicious dressings and create the perfect contrast to other salad textures, like crunchy seeds, creamy avocado, juicy tomatoes, or chewy proteins. I always get compliments on my salads, and I promise that even if you think you hate kale, this method will change your mind.
So, how do you massage kale?
It’s easy! Remove the kale from the stems and add the cleaned, chopped leaves into a bowl. Top it with your dressing of choice and get to massaging. Using disposable gloves or with clean hands, squeeze the kale like you’re trying to squish the dressing into it. You’ll begin to see (and feel) the leaves soften and notice the color darken slightly. When the leaves no longer have that tough crunch feeling, after about 30 seconds to a minute, your leaves are ready to enjoy. Finally, add all of your other salad fixings for the perfect meal.
Bonus tip: If you plan to eat the kale sautéed or without a dressing, you can massage it with just a drizzle of olive oil, a squeeze of lemon, and some salt.
5 kale salad recipes to try
Sheet Pan Fall Harvest Salad
This is my ultimate fall salad. Sweet potatoes caramelize and soften in the oven, roasted chickpeas and chopped walnuts add a salty and crunchy punch, and red onions bring a surprising sweetness to each bite. A love a creamy moment from the tangy goat cheese and the pops of freshness from pomegranate seeds. But the real star of this autumn show is the decadent dressing. The maple-mustard vinaigrette coats each kale leaf perfectly, for a pungent and sweet bite that rounds out the filling, meal-worthy salad.
Get the recipe: Sheet Pan Fall Harvest Salad
Harvest Salad with Apples, Turkey, and Cheddar
Apples and cheddar are a surprising match made in heaven. The creamy and sharp cheese perfectly balances the crisp, sweet fruit. I love that this recipe incorporates crunchy nuts and seeds, hearty turkey, and even pops of super sweet cranberries. I turn to a maple-mustard vinaigrette again and again in the fall, and this variation really brings everything together in a beautiful autumn harmony.
Get the recipe: Harvest Salad with Apples, Turkey, and Cheddar
Kale Salad with Sliced Persimmons, Apples, and Walnuts
Persimmons can be really hard to find at the local supermarket, but if you can snag them, they’re well worth a try. You can easily swap pears here, though! Paired with sliced apples and chopped walnuts, this is a great dish to serve alongside protein. I especially love that this kale salad leans into a vinaigrette that uses apple cider vinegar, a beautiful fall-adjacent ingredient that adds some subtle sweetness.
Get the recipe: Harvest Salad with Apples, Turkey, and Cheddar
Fall Kale Salad with Pears and Pumpkin Seeds
You’ll want to save this recipe to serve as an appetizer at your next holiday gathering. The lemon-Parmesan dressing is bright and salty, while the pears are perfectly sweet and juicy. I love how the slightly wilted kale leaves taste alongside the really crunchy and bright bites of raw red onion. It’s a great way to kick off a festive meal.
Get the recipe: Fall Kale Salad with Pears and Pumpkin Seeds
Massaged Kale Salad with Crispy Salami and Beans
This super lemony dressing is the perfect, bright counterpart to warm beans and crispy salami in this dinner-worthy salad. It’s a very hearty dish, with pops of creamy, crispy, and chewy in the very best way. I love that it comes together in under 25 minutes with just five ingredients.
Get the recipe: Massaged Kale Salad with Crispy Salami and Beans
Arielle Weg-Zager is the digital editor of SavoryOnline and has been writing about food, nutrition, and health for over 8 years. She collects cookbooks and loves nothing more than cooking elaborate meals for her friends or exploring the local restaurant scene.
