Massaged Kale Salad

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Massaged Kale Salad

Kale is sturdier and tougher than other greens, such as spinach or Swiss chard, which is why massaging the dressing into the leaves is a simple, effective technique to soften them.

Ingredients

Servings   4  

  • 3 tablespoons fresh lemon juice
  • 2 tablespoons canola or corn oil
  • 1/2 teaspoon yellow or Dijon mustard (lowest sodium available)
  • 1/8 teaspoon pepper (freshly ground preferred)
  • 8 cups chopped kale (1/2-inch pieces), any large stems and ribs discarded (about 1 large bunch)
  • 3 tablespoons unsalted shelled sunflower seeds OR
  • 3 tablespoons unsalted shelled pumpkin seeds (pepitas)
  • 2 tablespoons shredded or grated Parmesan cheese

Directions

Tip: Click on step to mark as complete.

  1. In a large bowl, whisk together the lemon juice, oil, mustard, and pepper. Add the kale. Using your fingers, gently massage the dressing into the kale until the kale has wilted from 8 cups to 6 cups (this will take a few minutes).
  2. Just before serving, sprinkle the salad with the sunflower seeds and Parmesan.

Cooking Tip: Adding a dab of mustard to homemade vinaigrettes helps keep the oil and vinegar together.

Keep it Healthy: Kale is a powerhouse with its profusion of vitamins and minerals. Consider keeping a bag in the freezer so you can toss a handful or two into soups or stews for added nutrition.

Tip: Massaging the dressing into the kale leaves tenderizes them and mellows any bitter flavor.

Nutrition Facts

Massaged Kale Salad

CaloriesCalories

184 Per Serving

ProteinProtein

8g Per Serving

FiberFiber

3g Per Serving

Cost Per ServingCost Per Serving

$0.73

Nutrition Facts

Calories 184
Total Fat 12.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.0 g
Monounsaturated Fat 5.5 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

Copyright © 2018 American Heart Association, Healthy for Good™. Every purchase helps fund the work of the AHA/ASA.

Kale is sturdier and tougher than other greens, such as spinach or Swiss chard, which is why massaging the dressing into the leaves is a simple, effective technique to soften them.

Nutrition Facts

Massaged Kale Salad

CaloriesCalories

184 Per Serving

ProteinProtein

8g Per Serving

FiberFiber

3g Per Serving

Cost Per ServingCost Per Serving

$0.73
×
Calories 184
Total Fat 12.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.0 g
Monounsaturated Fat 5.5 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

Ingredients

Servings   4  

  • 3 tablespoons fresh lemon juice
  • 2 tablespoons canola or corn oil
  • 1/2 teaspoon yellow or Dijon mustard (lowest sodium available)
  • 1/8 teaspoon pepper (freshly ground preferred)
  • 8 cups chopped kale (1/2-inch pieces), any large stems and ribs discarded (about 1 large bunch)
  • 3 tablespoons unsalted shelled sunflower seeds OR
  • 3 tablespoons unsalted shelled pumpkin seeds (pepitas)
  • 2 tablespoons shredded or grated Parmesan cheese

Directions

Tip: Click on step to mark as complete.

  1. In a large bowl, whisk together the lemon juice, oil, mustard, and pepper. Add the kale. Using your fingers, gently massage the dressing into the kale until the kale has wilted from 8 cups to 6 cups (this will take a few minutes).
  2. Just before serving, sprinkle the salad with the sunflower seeds and Parmesan.

Cooking Tip: Adding a dab of mustard to homemade vinaigrettes helps keep the oil and vinegar together.

Keep it Healthy: Kale is a powerhouse with its profusion of vitamins and minerals. Consider keeping a bag in the freezer so you can toss a handful or two into soups or stews for added nutrition.

Tip: Massaging the dressing into the kale leaves tenderizes them and mellows any bitter flavor.

Cooking in Color

Cooking in Color

This digest-size recipe booklet includes 27 healthful recipes, all including fruits, vegetables, or both. Each recipe is accompanied by a vibrant photograph, and the recipes are organized by color. Also included is a fruit/veggie storage guide and a fruit/veggie equivalency guide.

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Copyright © 2018 American Heart Association, Healthy for Good™. Every purchase helps fund the work of the AHA/ASA.


American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

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