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Massaged Kale Salad

Unlike other greens such as spinach or Swiss chard, kale is sturdier and tougher. To get raw kale tender, this recipe’s technique of massaging a salad dressing into the leaves works wonders, from Simple Cooking with Heart.


4 Servings

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Quick Tips

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Cooking Tip: Just a dab of mustard, like in this salad dressing, helps keep the oil and vinegar together in homemade dressings.

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Keep it Healthy: Kale is a powerhouse when it comes to the amount of vitamins and minerals in it. Consider keeping a bag of frozen chopped kale on hand in the freezer; throw a few handfuls into soups or stews to increase the nutrition.

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Tip: 1 (5-ounce) packaged container of chopped kale can be substituted for the 8 cups of kale. It’s a little more expensive than buying in a bunch; however, no washing or chopping is required.


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Nutrition Facts

Calories 184
Total Fat 12.4 g
Saturated Fat 0.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.0 g
Monounsaturated Fat 5.7 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

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