Delicious Massaged Kale Salad – a hearty and flavorful plant-based meal!
If you guys are looking for a delicious and filling plant-based salad then this recipe is for you (this Kale Summer Salad also delicious!)! Packed with so many wonderful flavors – it is like eating the rainbow! My favorite part might be the Creamy Balsamic Dressing though!
What does it mean to Massage Kale
Massaging kale means that you are (literally) massaging oil and vinegar into your raw kale before you eat it as a way to both tenderize and mellow out the flavor. Raw kale isn’t exactly mouth-watering (let’s be honest). So by massaging oil and vinegar (or lemon juice) into the leaves the flavor becomes less intense and more delicious! Here is an interesting article all about why we massage kale!
How Long does Massaged Kale Last
Massaged kale doesn’t last very long and really should be served immediately. If you let it sit in the oil and vinegar the leaves will continue to break down and can become soggy. It is recommended that you massage your kale right before eating!
How to Prepare Kale for Salad
To prepare your kale for a salad you need to:
- Wash and dry your kale leaves.
- Remove the leaves from the stem. This can be done by simply cutting the leaves away from the stem or you can use your hands to firmly grasp the bottom, larger part of the stem and, while gripping firmly, pull up along the stem effectively pulling off the kale leaves and leaving the stem bare.
- Use a large knife to roughly chop your kale leaves.
Other recipes you might like:
Don’t forget to check out my Instagram account – Or give me a follow on Facebook or see what I am pinning on Pinterest!
Ingredients
- 1 sweet potato, cubed
- avocado oil, sub olive oil
- kosher salt
- 2 tablespoons balsamic vinegar
- 2 tablespoons unsweetened almond milk, sub unsweetened creamer
- 3 cups fresh kale, removed from stem and roughly chopped
- lemon juice
- 1 apple, cubed
- 1 avocado, cubed
- 1 cup blueberries
- 1 tablespoon red onion, diced
- ½ cup slivered almonds
Instructions
- Prep: Preheat oven to 415℉.
- Roast Sweet Potatoes: Place cubed sweet potatoes on parchment-lined baking sheet. Drizzle with avocado oil and sprinkle with kosher salt. Place in oven, middle rack, for 15-20 minutes or until soft.
- Make Dressing: While the sweet potatoes are baking, whisk together 2 tablespoons balsamic vinegar and 2 tablespoons unsweetened almond milk in a small bowl. Set aside.
- Massage Kale: Take two large salad bowls and add 1½ cups of kale to each. Drizzle with avocado oil, a splash of lemon juice and sprinkle with kosher salt. Use hands to massage oil into kale.
- Assemble Salads: Add cubed apple, cubed avocado, blueberries, slivered almonds and the roasted sweet potatoes.
- Serve: Drizzle with the creamy balsamic dressing and serve immediately!
Notes
- Sautéed Kale: If you really do not like raw kale of any kind then I would suggest that you sauté the kale in a cast iron skillet first. Simply add a little oil to a cast iron skillet (medium-high temp) and add your massaged kale. Move around the pan constantly for a minute or two and then place in the bowls for serving.
Emily says
This looks amazing! Do you know how long it will last in the fridge?
Erin says
Hi Emily – I would prep the ingredients ahead of time, but I wouldn’t rub the olive oil into the kale ahead of time, it would end up getting a little soggy. But if you prepped the ingredients ahead of time everything should last 4-5 days!