Heart Healthy
Kale is sturdier and tougher than other greens, such as spinach or Swiss chard, which is why massaging the dressing into the leaves is a simple, effective technique to soften them.
Print Recipe
Massaged Kale Salad
-
Servings:
4
Ingredients
-
3 tablespoons lemon juice -
2 tablespoons canola or corn oil -
1/2 teaspoon yellow mustard -
1/8 teaspoon pepper -
8 cups kale -
3 tablespoons sunflower seeds OR -
3 tablespoons pumpkin seeds -
2 tablespoons Parmesan cheese
Directions
Tip: Click on step to mark as complete.
-
In a large bowl, whisk together the lemon juice, oil, mustard, and pepper. Add the kale. Using your fingers, gently massage the dressing into the kale until the kale has wilted from 8 cups to 6 cups (this will take a few minutes). -
Just before serving, sprinkle the salad with the sunflower seeds and Parmesan.
Cooking Tip: Adding a dab of mustard to homemade vinaigrettes helps keep the oil and vinegar together.
Keep it Healthy: Kale is a powerhouse with its profusion of vitamins and minerals. Consider keeping a bag in the freezer so you can toss a handful or two into soups or stews for added nutrition.
Tip: Massaging the dressing into the kale leaves tenderizes them and mellows any bitter flavor.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 184 | |
|---|---|---|
| Total Fat | 12.5 g | |
| Saturated Fat | 1.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 4.0 g | |
| Monounsaturated Fat | 5.5 g | |
| Cholesterol | 4 mg | |
| Sodium | 115 mg | |
| Total Carbohydrate | 15 g | |
| Dietary Fiber | 3 g | |
| Sugars | 1 g | |
| Protein | 8 g | |
Dietary Exchanges
1 fat, 3 vegetable
-
Servings:
4
Ingredients
-
3 tablespoons lemon juice -
2 tablespoons canola or corn oil -
1/2 teaspoon yellow mustard -
1/8 teaspoon pepper -
8 cups kale -
3 tablespoons sunflower seeds OR -
3 tablespoons pumpkin seeds -
2 tablespoons Parmesan cheese
Directions
Tip: Click on step to mark as complete.
-
In a large bowl, whisk together the lemon juice, oil, mustard, and pepper. Add the kale. Using your fingers, gently massage the dressing into the kale until the kale has wilted from 8 cups to 6 cups (this will take a few minutes). -
Just before serving, sprinkle the salad with the sunflower seeds and Parmesan.
Cooking Tip: Adding a dab of mustard to homemade vinaigrettes helps keep the oil and vinegar together.
Keep it Healthy: Kale is a powerhouse with its profusion of vitamins and minerals. Consider keeping a bag in the freezer so you can toss a handful or two into soups or stews for added nutrition.
Tip: Massaging the dressing into the kale leaves tenderizes them and mellows any bitter flavor.