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
Calories
Protein
Fiber
Cost Per Serving
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
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.
-
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). -
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
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.
Copyright © 2018 American Heart Association, Healthy for Good™. Every purchase helps fund the work of the AHA/ASA.
