How to Massage Kale: Tips for Selecting and Preparing Kale

Kale (Brassica oleracea) is a relative of cabbage grown for its edible greens, which come in a few variations: curly, bumpy, flat, or feathery.

If you’re using raw kale in a salad and want to alleviate both its bitterness and toughness (without cooking it), you can massage the leaves to break down the fibers. A massaged kale salad takes very little prep time and can make a great side dish. You can use this massaging method with many types of kale, such as Tuscan kale (also called lacinato kale), baby kale, or curly kale, to make many kinds of kale salad recipes:

1. 1. Remove kale stalks. The most important thing to know about kale is that the stalk is nearly inedible as it is very bitter and fibrous, and you should remove the stalks before massaging it. To separate kale leaves from their stalks, cut along the edge of the stalk with the tip of the knife, or tear the leaves away with your hands.
2. 2. Chop into smaller pieces. Kale is a sturdy vegetable and can be fairly fibrous even when you cook it, so whether you’re chopping kale leaves to cook or put into a salad, err on the side of smaller pieces.
3. 3. Toss the kale. In a large bowl or mixing bowl, toss your kale leaves with a small amount of extra-virgin olive oil and fresh lemon juice, as well as a small pinch of salt or sea salt.
4. 4. Massage the kale with your hands. Squeeze and move the kale around with your hands for three to five minutes. The lemon juice and massaging work together to sweeten up the kale and make it more palatable. The kale should feel softer in your hands when you’re finished.

Kale is a wonderfully versatile leafy green; its nutritional profile includes calcium, potassium, vitamin A, and vitamin C. You can serve kale as a stand-alone side dish, either cooked or raw. Alternatively, you can incorporate kale into some of your favorite dishes and easy recipes. Consider these five dishes to make using kale:

1. 1. Kale chips: Kale’s characteristic toughness and relatively low water content make it ideally suited for roasting. Oven-baked kale chips are a delicious and healthy snack that’s easy to make. Simply chop kale into chip-sized pieces, toss them with oil and your favorite seasonings, and spread them in a single layer on a baking sheet. Then roast the kale in the oven at 325 degrees Fahrenheit for twenty minutes or until they become crispy.
2. 2. Kale pesto: The flavor of kale complements an Italian pesto. In a food processor, combine two parts kale with one part basil and salt to taste. Pulse the ingredients to finely chop the leaves, then add pine nuts and garlic. Run the food processor and slowly drizzle in extra-virgin olive oil until you achieve the perfect kale pesto consistency.
3. 3. Kale salads: You can combine kale with different salad dressings, such as lemon dressing, Caesar salad dressing, apple cider vinaigrette, balsamic vinaigrette, or another type of salad dressing. You can add cheeses like Parmesan cheese, blue cheese, or goat cheese and add whatever toppings you wish, such as Brussel sprouts, chickpeas, or baked sweet potato chunks.
4. 4. Kale smoothie: Kale adds fiber, vitamins, and vibrant green color to any smoothie. Blend kale with bananas, frozen or fresh fruit, and milk for a nutritious kale smoothie.
5. 5. Sautéed kale: A simple way to prepare kale is to sauté it. You can chop or sautée kale leaves in a large skillet with olive oil, salt, and black pepper, just like you would spinach. Add aromatics, such as garlic and shallots, and incorporate herbs and spices—for example, chili flakes, red pepper, or cayenne—to add more flavor. Top sautéed kale with your morning eggs, or add to brown rice or pasta for a healthy weeknight meal.
6. 6. Soups and stews: Kale’s unique texture makes it a good green to add to soups, stews, and other similar dishes. To achieve the perfect doneness, stir kale into your soup during the last few minutes of cooking.

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