Kale is one of those vegetables that needs a little extra T.L.C. before it’s ready for the dish.
Tried kale only once? Give it another go but this time let’s get serious about proper preparation. Massaging the hearty greens is necessary for tenderness, taste and digestibility. Yes, you heard it right massage your kale please, may sound strange but in doing so kale will return the favor.
Why you need to massage your kale?
Massaging kale jump starts the digestion process by breaking down the fibers, which allows the digestive tract to absorb the nutrients readily. Another essential part of this 2 ingredient recipe is olive oil, which will soften the leaves but also has a synergistic nutrition benefit. Since kale is rich in fat soluble vitamins A, K, the fat from the olive oil assists in the absorption of these essential nutrients.
Kale Nutrition 101:
Beta carotene- vitamin A
Vitamin K
Vitamin C
Calcium
Iron
Vitamin B6
Magnesium
How to Use Massaged Kale
Prepare this kale recipe ahead of time to mix into…
-Soup
-Stew
-Salad or Nourish Bowl
-Egg or Tofu Scramble
-Roasted Kale Chips
Let’s see the Kale…
If you make this recipe, share with me on Instagram @sidebarnutriton
Massaged Kale
Ingredients
- 1 bunch of kale
- 2 tablespoons olive oil
Instructions
- Strip the leaves from the stem by gliding your pointer finger and thumb up along the stem.
- Place kale into a large bowl, fill bowl with cold water, using hands to release dirt from leaves.
- Strain out dirty water by pouring kale into a colander.*
- If you have a salad spinner, spin the leaves dry or just lay kale out to dry on a clean dish towel dabbing off excess water.
- In clean dry bowl, add cleaned kale, drizzle with olive oil and massage kale using both hands. Squeeze and tear kale into smaller pieces.
- Take notice as the kale begins to wilt and discontinue massaging when desired texture is reached.
- Store in airtight tupperware for up to 4 days in refrigerator.
- Eat with your favorite dressing or use in soup, stew or roast into chips.
- Enjoy!
Leave a Reply