MASSAGED KALE SALAD, THREE WAYS

  

MASSAGED KALE SALAD, THREE WAYS

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PREP TIME

5 mins

TOTAL TIME

5 mins

A delicious massaged kale salad with three variations, Vegan Cesar, Root vegetable, and Cobb.

Author: McKel Hill, MS, RD, LDN

Recipe type: salad

INGREDIENTS

• MASSAGED KALE SALAD
• 2 heavy handfuls (2-3 cups) of organic raw kale leaves (I prefer the lacinato a.k.a. "dino" variety)
• 1 tsp. of olive oil (I've use truffle oil occasionally and it is AMAZING)
• 1 lemon, juiced
• 1 tsp. of Celtic sea salt

INSTRUCTIONS

1. 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.
2. In a large bowl, combine the de-stemmed kale leaves with the remaining ingredients.
3. Lightly pour an additional 1 tsp. of olive oil onto your hands to coat.
4. Using a massaging action (similar to kneading bread dough), start to tear the leaves apart and massage.
5. Continue massaging for about 2-5 minutes or until the leaves are softened, the leaves will also turn a more vibrant green.
6. Use this as a salad base or add toppings of your choice for a complete meal in a bowl.
7. THREE WAYS, follow directions in blog post

ROOT VEGETABLE KALE SALAD

This salad contains delicious golden raisins and kale; fiber and vitamin A rich kale and root vegetables, topped with omega-3 rich walnuts and protein rich edamame.

What you’ll need:

• 2-3 cups Massaged Kale Salad
• 3 tablespoons golden raisins
• 1 cup roasted root vegetable you enjoy (sweet potatoes, beets, parsnips, turnips, celery root, etc.) cut into chunks
• 1/2-1 cup edamame
• 1/4 cup walnuts

Assembly: Take massaged kale salad and stir in all the remaining ingredients until combined. I recommend dressing this with the Zesty Lemon Shallot Dressing.

VEGAN CAESAR SALAD

Traditional Caesar dressings are typically loaded with saturated fat, calories, and not to mention some use iceberg as the base, which is not as nutrient dense as it’s close counterpart romaine and still not as nutrient dense as kale! This Caesar salad is made vegan by using only healthy fats, fiber, and plant-protein to get the desired texture and consistency of traditional Caesar dressing.

What you’ll need:

1. 2-3 cups Massaged Kale Salad
2. 3 tablespoons hemp seeds
3. 1/2 avocado
4. 2 tablespoons nutritional yeast
5. 1/2 cup chickpeas
6. garlic, optional

Assembly: Place massaged kale salad and set aside in a serving bowl. In a blender or food processor, combine avocado, hemp seeds, nutritional yeast, optional ingredients to add are garlic and a dash of apple cider vinegar. Blend together for a thick and creamy dressing. Pour over kale and combine, top with chickpeas. If you’d like to add another protein source instead of a vegetarian friendly protein, try grilled chicken. Enjoy!

On-the-go? If you don’t have a blender simply mash all of the “wet” ingredients with the back of your fork working it into the romaine lettuce or massaged kale.

NUTRITION STRIPPED COBB SALAD

Cobb salad is one of the most classic salads for good reason- it’s full of goodies! Those goodies may also add up to a substantial amount of calories as well. Here’s my take on a “light” Cobb Salad. Feel free to use other dressings you enjoy, but I promise you you’ll love this tahini inspired dressing!

What you’ll need:

• 2-3 cups Massaged Kale Salad
• 2 whole hard boiled eggs (add more egg whites for a protein boost)
• 1/4 cup red onion, diced
• 1/4-1/2 cup diced red bell peppers
• 1/4-1/2 cup chopped cucumber
• 1/4 cup sunflower seeds
• 2 tablespoons chopped olives

Dressing idea: Sweet Tahini Drizzle

Assembly: Hard boil eggs in advance, peel egg from the shell and dice or slice into rounds. Arrange the salad in sections, carrots, red bell peppers, cucumber on top of the bed of spinach. Pour dressing on top and stir everything to combine.