Say goodbye to tough kale salads! It’s quick and easy to soften kale using oil, salt, and lemon juice massaged onto sturdy leaves. Remove bitterness and tenderize kale leaves for salads, soups, omelets, and more! Plus, health benefits of kale!
All Hail The Kale!
Have you ever bit into a tough kale salad that’s hard, bitter, and difficult to eat? While kale is popular because of it’s many health benefits, the sturdy and strong leaves can taste bitter and make smoothies, soups, and salads tough to chew.
However, you can easily alleviate both the bitterness and toughness in kale by gently massaging it. Yes, kale leaves need a tender loving care just like we do, and massaging with oil helps soften up the fibrous membranes! You can use this method with many types of kale—Tuscan, baby, or curly—to prep raw kale for recipes.
Types of Kale
One of the best things about kale is how versatile it can be. Depending on which kind you buy the flavor and texture changes offering a wide possibility of recipe options. For example, young or baby kale has a more mild taste whereas older kale has a stronger, more hearty flavor.
However, no matter what kind you buy, all kale is full of tons of benefits and should be a regular part of a healthy diet. To easily incorporate it into your diet, try tasty recipes like this Zippy Pear Goat Cheese Salad, a Key Lime Pie Smoothie, or Sheet Pan Roasted Spring Vegetables!
There are 10 varieties of kale available for consumption, and the most popular choices include:
- Curly Kale – Dark green and curly, the leaves of this variety are slightly peppery and can become bitter if one doesn’t know how to massage ale properly.
- Lacinato Kale – Common in Italy, Lacinato kale has slightly crinkled-looking leaves and is a slightly sweeter variety.
- Redbor Kale – Redbor kale grows in vibrant red and purple colors. It is most often used as a decorative food item, but is completely edible.
- Baby Kale – Small and dark green, baby kale has the most mild of all the kale flavors and is easiest to eat raw.
- Chinese Kale – Also known as Chinese broccoli, Chinese kale has leaves that resemble broccoli florets and a fairly mild flavor.
How to Soften Kale By Massaging It
- Wash and dry kale. Start by gathering two bunches of kale of your choice (see my list of favorite kale types below). Thoroughly rinse the leaves with water to remove all dirt.
Pro-Tip: I also like to use a salad spinner after washing, but you can also just give the kale leaves a good shake to remove excess water.
- Remove kale ribs and chop leaves. Using your fingers, pull the kale leaves off the rib and set aside until all leaves are removed from their stems. Then use a knife to cut it into small pieces.
Pro-Tip: Don’t toss those leftover stems! Reuse them in smoothies or to flavor soup stocks.
- Add oil, lemon, and salt, and massage until soft. Add the chopped kale leaves to a bowl with about a tablespoon of olive oil, a squeeze of lemon (or splash of vinegar), and a pinch of salt. Then, using your hands, gently massage the kale to distribute the oil evenly on the leaves. Avoid overworking the kale, you want to massage just until leaves start to soften and darken in color!
Note: You need a slightly acidic liquid to break down the tough cellulose structure of kale so the leaves are much easier to chew. If you’re planning to dress your kale salad with a vinaigrette, you can use that instead! Pour just enough dressing to lightly coat the leaves.
- Tender kale is ready for recipes. Use the softened kale leaves in your favorite salads, soups, or even sauteed or baked into a simple side dish!
Health Benefits of Kale
Some of the benefits of kale include its wide variety of vitamins, nutrients, and fiber including vitamin K, vitamin A, vitamin B6, calcium, potassium, and more. These contributes to health benefits including:
- A reduced risk of cancer
- Strong bones
- Improved digestion
- Clear skin and healthy nails
- Improved eyesight
Being a nutrient powerhouse, the positive impacts of consuming this delicious vegetable are nearly endless in the average individual.
Is Kale Safe to Eat Daily?
Now I know you’re probably thinking “Lindsay, it’s a vegetable, how is it not safe to eat?” Well, gasp, it’s true! Unfortunately, there are a few rare instances in which the benefits of kale may actually not be good for everyone.
Here are some reasons why kale might not be right for you:
- Beta-blockers – This medication can cause an increase of potassium in the blood making it possible to overdose if too much of this mineral is consumed through foods such as kale.
- Kidney disease – This condition makes it difficult for the body to remove potassium from the blood. As a result, it is wise to avoid consuming foods such as kale in order to prevent a potentially fatal overdose.
- Blood thinners – Kale is high in vitamin K which aids in blood clotting. Therefore, consuming large amounts may interfere with the effectiveness of blood thinners.
- Thyroid issues – Kale is a good source of progoitrin which can interfere with your thyroid functions by blocking the delivery of iodine making the thyroid inefficient.
Some of Our Favorite
Recipes Using Massaged Kale
- Kale Salad with Blueberries
- Kale Pear Goat Cheese Salad
- Super Fruit Kale Smoothie
- Curried Cauliflower Kale Soup
- Salt & Vinegar Air Fryer Kale Chips
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