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Lunch + Dinner Recipes + Recipes + Salads

Give Your Greens a Rubdown {3 delicious massaged kale salad recipes with lemon vinaigrette}

By: Lindsey Bomgren, CPT | September 21, 2015

massaged kale and carrot salad with egg

kale – the strong, bitter green that can brave its way through winter has grown leaps in bounds in popularity due to it’s richness in vitamins A, C and K, as well as calcium and iron.

but this leafy green can be hard to stomach raw for most people; so it’s often enjoyed sautéed, baked or added to hearty stews {like sautéed with eggs – summer veggie egg scramble}.

however, i personally love kale in it’s raw format, stems removed {i save those for my green smoothies} and massaged. i know, it might seem a bit odd to massage your kale, but you’ll be amazed at what a quick five-minute rubdown can do to transform this tough, bitter leafy green into a deliciously perfect salad.

massaging kale is easy to do, simply:

  • put your kale, stems and ribs removed, into a large bowl.
  • add a little extra virgin olive oil and salt and pepper if you prefer.
  • massage the kale together for several minutes {approximately 5 minutes}.
  • you’ll notice a visible change as you massage the kale; the leaves will darken, shrink in size and become a softer more silky texture.

now that you got the massaging down here are three of my favorite kale and carrot salad variations with lemon vinaigrette. 

massaged kale and carrot salad with egg_and hand
massaged kale, carrot and egg salad with lemon vinaigrette

1. massaged kale, carrot and egg salad with lemon vinaigrette {pictured above}

prep time:
cook time:
total time:
serves: 1
ingredients for salad: 
  • 1 bunch kale {1-2 c}, stems removed
  • ½ c carrots, shredded or julienned
  • 2 whole cage free organic eggs, hard or soft boiled and sliced

ingredients for lemon vinaigrette:

  • 1 lemon, juice of
  • 1 garlic clove, chopped or minced
  • 1 tsp dry mustard
  • ½ c extra-virgin olive oil
  • sea salt and ground pepper to taste

instructions:

  1. in a bowl, whisk together the lemon, garlic, dry mustard and olive oil; season to taste with salt and pepper.
  2. chop the kale, stems and ribs removed.
  3. add the lemon vinaigrette to the kale and massage dressing into kale in a large bowl.
  4. add the julienned carrot and additional ingredients and toss well.
  5. top with hard or soft boiled egg, sliced. or sub for protein of choice.

 

massaged kale and carrot salad with nuts and cheese_andhand
massaged kale, carrot and apple salad with lemon vinaigrette

2. massaged kale, carrot and apple salad with lemon vinaigrette {pictured above}

prep time:
total time:
serves: 1
ingredients for salad: 
  • 1 bunch kale {1-2 c}, stems removed
  • ½ c carrots, shredded or julienned
  • 1 apple, spiralied or thinly sliced
  • optional: 1/4 c goat cheese crumbles
  • optional: 1/4 c sliced almonds
  • optional: top with protein of choice {chicken, fish}

ingredients for lemon vinaigrette:

  • 1 lemon, juice of
  • 1 garlic clove, chopped or minced
  • 1 tsp dry mustard
  • ½ c extra-virgin olive oil
  • sea salt and ground pepper to taste

instructions:

  1. in a bowl, whisk together the lemon, garlic, dry mustard and olive oil; season to taste with salt and pepper.
  2. chop the kale, stems and ribs removed.
  3. add the lemon vinaigrette to the kale and massage dressing into kale in a large bowl.
  4. add the julienned carrot and additional ingredients and toss well.
  5. top with protein of choice if desired.
massaged kale and carrot salad with quinoa_and hand
massaged kale, carrot and quinoa salad with lemon vinaigrette

3. massaged kale, carrot and quinoa salad with lemon vinaigrette {pictured above}

prep time: 10 mins
cook time: 15
total time: 35
serves: 1
ingredients for salad: 
  • 1 bunch kale {or 1-2 c kale}, stems removed
  • ½ c carrots, shredded or julienned
  • 1/2 c quinoa, cooked
  • optional: 1/4 c goat cheese crumbles
  • optional: 1/4 c sliced almonds
  • optional: top with protein of choice {chicken, fish}

ingredients for lemon vinaigrette:

  • 1 lemon, juice of
  • 1 garlic clove, chopped or minced
  • 1 tsp dry mustard
  • ½ c extra-virgin olive oil
  • sea salt and ground pepper to taste

instructions: 

  1. in a bowl, whisk together the lemon, garlic, dry mustard and olive oil; season to taste with salt and pepper.
  2. chop the kale, stems and ribs removed.
  3. add the lemon vinaigrette to the kale and massage dressing into kale in a large bowl.
  4. add the julienned carrot and additional ingredients and toss well.
  5. top with hard or soft boiled egg, sliced. or sub for protein of choice.
additional notes: 
*i like to make a large batch of a massaged kale salad and put leftovers in to mason jars for mason jar lunches at work. unlike other salads the massaged kale just gets better as it sits in the fridge for a day {not soggy}.
**if you love these recipes, you’ll also love my blueberry, kale and quinoa salad.
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