Monthly Archives: January 2012

Massaged Kale Salad

We love this recipe.  I’d have to say it was my favorite discovery of 2011, apart from my love of kale.  Kale is a “superfood.”  It is loaded in iron, vitamin K, calcium and anti-cancer properties.  Eat more kale 🙂  I love the varied textures of the goodies inside the salad as well as the colors.  And my guilty secret- the leftovers are consumed at breakfast. And don’t worry about the “massage” thing- it’s super easy.


Massaged Kale Salad- adapted fromMel’s Kitchen Cafe



1 bunch kale
3/4 teaspoon coarse kosher salt or sea salt
1/2 of a  finely diced red onion
1/2 or so cup dried cranberries/craisins
1  small-diced apple, I use organic fuji
1/3 cup toasted sunflower seeds
1/4 cup olive oil
2 tablespoons red wine vinegar
1/2 teaspoon sugar
1/3 cup  crumbled Feta cheese



Wash and dry kale.  Slice off the stiff stems below the leaves and continue slicing the stem away from the leaf until you have cut a thin v-shape into the kale leaf and removed the tough stem all the way up. Stack the kale leaves two or three at a time, roll them up, and slice the leaves into thin ribbons.

Place the kale ribbons in a large mixing bowl. Add the salt and massage it into the kale with your hands for two minutes.  This just softens the kale.

Toast your sunflower seeds in a small pan, watch carefully as they will burn fast.  Always toast your nuts 🙂

Toss in the red onions, craisins, apples, cheese and sunflower seeds.

In a small bowl, whisk together the oil, vinegar and sugar. Pour over the salad and toss.



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