fbpx
📲 FREE one-on-one diabetes nutrition coaching for app members
b l o g


Massaged Kale salad with goat cheese and pomegranates

Kale can be delicious when it's made right. Here's how massaged kale with goat cheese and pomegranates will change your salad game.

15 Nutritionist Created Recipes + a meal plan and grocery list to help you with blood sugar balance

The Diabestie Recipe Club is a monthly recipe guide for people with diabetes,

We set you up with a grocery list, meal plan, and 15 blood-sugar friendly recipes to make your life a little easier, PLUS access to hundreds of recipes, books and diabetes self-management coaching immediately when you join.

Share

Massaged Kale salad with goat cheese and pomegranates | The Hangry Woman

Massaged kale salads are one of my favorite dishes to make.

Many people mention that they don’t like kale because it’s chewy, fibrous, and not always enjoyable to eat.

Massaged kale changes that.

Massaged kale salad on a dining room table in a bowl

What I do love about kale, is that it has the ability to take on strong flavors, and unlike other varieties of greens, it doesn’t get super soggy in a salad if you don’t eat it immediately.

Why do you massage kale?

Half of a massaged kale salad shot from above.

Massaging your kale is an important step when you’re making a kale salad. 

Taking the time to massage the kale infuses the greens with your dressing, and also breaks down the fibrous parts of the kale. 

Basically, massaging your kale helps you tenderize the kale for your salad.

When you do this, it makes it easy to chew, and makes the kale more tender.

How long do you massage the Kale?

It’s up to you how long you massage the kale. I tend to do it for anywhere from three to five minutes, and I find but that has been enough to tenderize the greens.

How long does massaged kale last?

Personally, I would eat your massage kale the same day you’ve made it. Otherwise, you risk it getting soggy.

Ingredients in the massaged kale salad

massaged kale salad in a bowl with goat cheese and pecans

You can make a massaged kale salad with tons of different ingredients, mine includes some pretty common ones.

  • Kale with ribs and stems
  • Goat cheese
  • Pomegranates
  • Pecans
  • Apple cider vinegar
  • Dijon mustard
  • Avocado oil
  • Lemon juice
  • Salt

How to make massaged Kale Salad

Begin by making your dressing, by combining apple cider vinegar, Dijon mustard, avocado oil, lemon juice, salt.

Whisk all of your ingredients together until they become thickened and fully incorporated.

Add your kale to the dressing mixture, and massage the kale with your hands by stirring it around in the bowl, and squeezing to get the dressing all over the greens.

Once your kale is massage, top with crumbled goat cheese, pomegranates, and pecans.

The salad keeps for about 24 hours in an airtight container.

Enjoy the salad! Be sure to pin it for later if you can’t make it today and let me know how it turned out.

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Massaged Kale salad with goat cheese and pomegranates


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

  • Author: Mila Clarke Buckley
  • Total Time: 10 minutes
  • Yield: 2 salads 1x
  • Diet: Vegetarian
Save Recipe

Description

A delicious and simple kale salad recipe with no frills. 


Ingredients

Units Scale
  • 2 cups Kale with ribs and stems, washed
  • 2 ounces Goat cheese
  • ~ 30 Pomegranate seeds
  • 1/4 cup Pecans
  • 2 teaspoons Apple cider vinegar
  • 1 tablespoon Dijon mustard
  • 1 tablespoon Avocado oil
  • 1 teaspoon Lemon juice
  • Salt – as needed


Instructions

  1. Begin by making your dressing, by combining apple cider vinegar, Dijon mustard, lemon juice, salt. Drizzle in your avocado oil and whisk
  2. Then keep whisking all of your ingredients together until they become thickened and fully incorporated.
  3. Add your kale to the dressing mixture, and massage the kale with your hands by stirring it around in the bowl, and squeezing to get the dressing all over the greens.
  4.  Once your kale is massage, top with crumbled goat cheese, pomegranates, and pecans.
  5.  The salad keeps for about 24 hours in an airtight container.
  6.  Enjoy the salad. 
Massaged Kale salad with goat cheese and pomegranates | The Hangry Woman
  • Prep Time: 10 minutes
  • Category: Salad
  • Method: Chopping
  • Cuisine: American

Nutrition

  • Serving Size: 1/2 salad
  • Calories: 283
  • Sugar: 12.9g
  • Sodium: 269.1mg
  • Fat: 21g
  • Carbohydrates: 19.8g
  • Fiber: 5.4g
  • Protein: 6g
  • Cholesterol: 6.5mg

More Salad Recipes

About Mila

Hi! I'm Mila.

I’m earning my Master’s degree in Applied nutrition.

I’m a journalist and Integrative Nutrition Health Coach living with  LADA (Latent Autoimmune Diabetes in Adults, a slow-progressing form of autoimmune Type 1 diabetes) I love food, travel, and my kitchen, and teaching you about diabetes self-management.

I’m here to help you live your best life possible diabetes by showing you how to create simple, blood-sugar friendly and delicious meals and tips on diabetes self-care.

Be sure to download my FREE Diabetes Community App Glucose Guide, or reach out for FREE 1:1 diabetes health and habit coaching.

How can I help with your diabetes management?

More to Dish

 

Are you looking for a support community with 1:1 coaching, that will help you get back on track with your diabetes management and lifestyle changes? Look no further than Glucose Guide

Join today for FREE and benefit with recipes, diabetes support, wellness challenges, and more.

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star

another serving?

Before you go…

Get my free glucose hacks ebook

And access to my email list, which shares new recipes, weekly giveaways and updates from the Glucose Guide Coaching Community 

Healthy, tasty foods!

Sign up for good-for-you recipes!

Skip to content Secured By miniOrange