Kale…this veggie is everywhere. I would see bunches of kale beside all the other greens but, now I am seeing huge bags of kale being sold. Maybe, I just notice it more now that it has become more famous for its health benefits. 🙂
With my bunch of kale I have made something delicious that is perfect for potlucks and parties…Apple Walnut Kale Salad
Kale (Brassica oleracea)
Kale is a cruciferous vegetable, that can lower cancer risk when it’s chopped or chewed because it releases compounds called sulforaphanes. These compounds help to eliminate carcinogens from the body. Raw or steamed kale can bind bile acids, which can lower cholesterol levels. Another bonus is by regularly eating steamed can lower your risk of cardiovascular disease and cancer.
Kale is a good source of fiber and it’s loaded with antioxidants such as lutein, zeaxanthin, and beta-carotene.
How to Massage Kale
If you have tried Kale you know that in its raw form it taste is very similar to cabbage. However, once you cook it or “massage” it the kale develops a milder, less bitter flavor. Massaging kale helps to break down the cellulose in the leaves.
First clean, trim and chop kale and place in a large bowl. Add lemon juice or olive oil and a little kosher salt. Grab a bunch of kale then begin to rub the leaves together like you are kneading dough. Keep massaging until the leaves appear to be wilting. As you massage the kale, its color deepens and the leaves become softer.
Just as cooked kale shrinks in volume, massaged kale does the same. If you want a big salad use twice as much raw kale as you actually want.
- 4 oz baby kale
- 1½ Tbsp fresh lemon juice
- ½ tsp kosher salt
- 2 gala apples, sliced
- 2 oz chopped walnuts
- Place kale in a large salad bowl. Juice lemon (Juice lemon over a strainer to avoid getting seeds) and pour over kale. Add salt to the kale and begin massaging the lemon and salt into the kale. Continue to massage kale until it turns a dark green, about 1 minute.
- Add slice apples to kale salad and toss to coat the apples.
- Serve on individual plates and top with walnuts.
Massaged kale has wonderful texture and by using lemon juice the salad doesn’t require any dressing. I paired the massaged kale with apples. Here the lemon performs a double duty…softens the kale and keeps the apples from turning brown. The result is a delicious mix of sweet and bitter flavors for a perfectly balanced salad.