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Published on June 15, 2020

Massaged Kale Salad

Healthy Meals Made Easy

This salad, from Bastyr University, uses a massaging technique to reduce the bitterness of the kale. Because kale doesn’t wilt like less hardy greens, it makes a great potluck dish or keeps well for a few days in the refrigerator.


1 large bunch kale (16-20 12-inch stems)

1 teaspoon sea salt

1/3 cup sunflower seeds, toasted

¼ cup diced red onion

1/3 cup currants

¾ cup diced apple

¼ cup olive oil 2 tablespoons unfiltered apple cider vinegar

1/3 cup gorgonzola cheese, crumbled


1. De-stem kale by pulling leaf away from the stem. Wash leaves. Spin or pat dry.

2. Stack leaves, roll up, and cut into thin ribbons (chiffonade).

3. Put kale in a large mixing bowl. Add salt, massage salt into kale with your hands for 2 whole minutes. The volume of the kale should reduce by about 1/3.

4. To toast seeds, put in a dry skillet over low to medium heat and stir constantly for a few minutes until they change color and give off a nutty aroma.

5. Put kale in a fresh bowl and discard any leftover liquid.

6. Stir onion, currants, apple, and toasted seeds into kale.

7. Dress with oil and vinegar and toss. Taste for salt and vinegar, adding more if necessary. When at desired flavor, toss in cheese.

Makes 6 servings with 214 calories, 16 g fat, 523 mg sodium, 16 g carbohydrates, 3 g fiber, and 5 g sugar. Each serving contains 177% RDA of vitamin A and 47% RDA of vitamin C.

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