Massaged Kale Salad, Three Ways
I love kale. I eat it, take pictures with it, and wear kale shirts, but today Im sharing a trio of my classic massaged kale salad using simple variations in the toppings and salad ingredients to make this one basic kale salad three ways. These variations are perfect to make ahead of time for dinner or for a light lunch on the go or to enjoy at home. All of these simple salads are nutrient dense and loaded with natural fiber from vegetables and fruits, protein, and healthy fats-all key ingredients to make a filling meal to hold you over and keep your energy up for the day ahead. Kale yeah, baby. Ive talked at length why I love kale in the original Massaged Kale Salad, so take a peek at that post to fill yourself in on why kale is great to incorporate into your diet. I especially love kale salad because its a hearty green that doesnt wilt like typical romaine lettuce or other greens when stored with a dressing (olive oil and lemon juice) over a couple of days, making this PERFECT and one of my staples on my batch cooking day! Next time youre making your food and planning your meals for the week, trust me on this one and try making the base of this salad and spruce it up with toppings during the week to switch it up a bit. You can also store it on the go in some of my favorite travel containers. What to do… Make the original Massaged Kale Salad and then add the following ingredients listed below for each salad! Simple as that. I typically make a large batch of the Massaged Kale Salad and then using that as a base make all three salads from that one base recipe! That will save you so much time in prepping but youll still get to enjoy a variety of salads throughout the week. Feel free to boost the ingredient amounts depending on your individual goals and energy needs or swap out proteins for other sources youd like. For example, if you want your salad to be higher in protein, add additional beans, lentils, eggs, tempeh, nutritional yeast, edamame, or other proteins of your choice. Massaged Kale Salad, three ways Recipe Type: salad Author: McKel Hill, MS, RD, LDN Prep time: 5 mins Total time: 5 mins A delicious massaged kale salad with three variations, Vegan Cesar, Root vegetable, and Cobb.
I love kale. I eat it, take pictures with it, and wear kale shirts, but today Im sharing a trio of my classic massaged kale salad using simple variations in the toppings and salad ingredients to make this one basic kale salad three ways. These variations are perfect to make ahead of time for dinner or for a light lunch on the go or to enjoy at home. All of these simple salads are nutrient dense and loaded with natural fiber from vegetables and fruits, protein, and healthy fats-all key ingredients to make a filling meal to hold you over and keep your energy up for the day ahead. Kale yeah, baby. Ive talked at length why I love kale in the original Massaged Kale Salad, so take a peek at that post to fill yourself in on why kale is great to incorporate into your diet. I especially love kale salad because its a hearty green that doesnt wilt like typical romaine lettuce or other greens when stored with a dressing (olive oil and lemon juice) over a couple of days, making this PERFECT and one of my staples on my batch cooking day! Next time youre making your food and planning your meals for the week, trust me on this one and try making the base of this salad and spruce it up with toppings during the week to switch it up a bit. You can also store it on the go in some of my favorite travel containers. What to do… Make the original Massaged Kale Salad and then add the following ingredients listed below for each salad! Simple as that. I typically make a large batch of the Massaged Kale Salad and then using that as a base make all three salads from that one base recipe! That will save you so much time in prepping but youll still get to enjoy a variety of salads throughout the week. Feel free to boost the ingredient amounts depending on your individual goals and energy needs or swap out proteins for other sources youd like. For example, if you want your salad to be higher in protein, add additional beans, lentils, eggs, tempeh, nutritional yeast, edamame, or other proteins of your choice. Massaged Kale Salad, three ways Recipe Type: salad Author: McKel Hill, MS, RD, LDN Prep time: 5 mins Total time: 5 mins A delicious massaged kale salad with three variations, Vegan Cesar, Root vegetable, and Cobb.
Step-by-step
- De-stem the kale leaves from the stem by simply placing your index finger and middle finger (in the shape of a claw), and “claw” down the center of the leaf to de-stem while simultaneously pulling the leaf away from you with your other hand.
- In a large bowl, combine the de-stemmed kale leaves with the remaining ingredients.
- Lightly pour an additional 1 tsp. of olive oil onto your hands to coat.
- Using a massaging action (similar to kneading bread dough), start to tear the leaves apart and massage.
- Continue massaging for about 2-5 minutes or until the leaves are softened, the leaves will also turn a more vibrant green.
- Use this as a salad base or add toppings of your choice for a complete meal in a bowl.
Massaged Kale Salad: Three Delicious Variations
As a busy working mom, finding time to prepare healthy and satisfying meals can be a real challenge. That's why I've become a huge fan of massaged kale salads – they're quick to make, incredibly versatile, and packed with nutrients. This recipe provides three delicious variations, perfect for meal prepping or grabbing a quick and healthy lunch on the go.
The base of this salad is incredibly simple: a massaged kale salad, which is surprisingly easy to make. The massaging process softens the kale, making it more tender and palatable. Adding olive oil and lemon juice to the kale not only enhances the flavor but also helps prevent the kale from wilting, so it stays fresh for several days. This is a game changer for me, allowing me to prepare a large batch at the beginning of the week, saving me precious time throughout the week.
The real magic lies in the versatility of the toppings. The three variations – Root Vegetable Kale Salad, Vegan Caesar Salad, and Nutrition Stripped Cobb Salad – offer a diverse range of flavors and textures. The Root Vegetable Kale Salad is perfect for a hearty autumnal meal, incorporating roasted root vegetables, edamame, and walnuts. The Vegan Caesar Salad provides a healthy twist on a classic, utilizing avocado, hemp seeds, and nutritional yeast for a creamy, flavorful dressing.
My personal favorite is the Nutrition Stripped Cobb Salad. A Cobb salad is usually a calorie bomb, but this lighter version keeps the classic elements (hard-boiled eggs, red onion, bell peppers, cucumber, and sunflower seeds) while minimizing the unhealthy fats. The use of a tahini dressing adds a delightful nutty flavor without the heaviness of a traditional creamy dressing.
These salads are not just delicious; they're also packed with essential nutrients. Kale is renowned for its high vitamin and mineral content, and the addition of various fruits, vegetables, and proteins in each variation ensures a well-rounded and nutritious meal. I often add extra protein, like beans or lentils, depending on my energy needs and activity level. Adding different proteins allows me to customize this salad to perfectly fit my family’s nutritional needs.
One of my biggest time-saving secrets is making a large batch of the massaged kale base. I can then customize individual portions throughout the week by simply adding the desired toppings. It’s so efficient and helps me stay organized and prepared. I even store individual portions in my favorite reusable containers, making it a fantastic grab-and-go lunch option.
So, whether you’re a busy professional, a stay-at-home mom, or simply someone who appreciates a quick, healthy, and delicious meal, give these massaged kale salads a try. They are a true testament to how simple, healthy eating doesn't have to be complicated or time-consuming. I hope you enjoy them as much as I do!
