How to massage kale leaves for a salad

What’s the benefit of massaging kale before you eat it? Read on to find out

How to massage kale leaves for a salad

Source: Best Health magazine, January/February 2013; Image: Thinkstock

Kale is a nutritious green vegetable rich in vitamins A, C and K, as well as calcium and iron. But if you’re going to eat it raw’say, in a salad’you may enjoy it more if it’s given a good rubdown.

‘Curly kale varieties are by nature fairly coarse to eat raw,’ says Angela Liddon, Oakville-based creator of the vegan recipe website, Oh She Glows! (and winner of the 2011 Best Health Blog Awards). Massaging kale leaves with dressing will help to soften them. Liddon explains how:

‘First, rip out the stems and save them for a smoothie. Tear the leaves into bite-size pieces, then wash and dry them with a salad spinner. Place kale in a large bowl and pour on dressing, such as a vinaigrette. With your hands, rub the dressing into the kale until all the leaves are fully coated. Let this mixture ‘marinate’ for 15-30 minutes, so the kale leaves have time to soften.’

Plus, don’t forget to try one of Liddon’s favourite Kale recipes.

This article was originally titled "I read somewhere that you should massage kale. Seriously?" in the Jan/Feb 2013 issue of Best Health. Subscribe today to get the full Best Health experience’and never miss an issue!