Don’t like kale? Try this salad and get back to me…
This massaged kale salad will change your mind, it makes all the difference in the flavor and texture. Simply massage your kale leaves for 2-3 mins with olive oil (or any oil you prefer) this process brings out a rich nutty flavor in the kale and cuts down on the bitterness. Next, I like to add Himalayan sea salt, fresh cracked black pepper, and minced garlic cloves.
Vegan, Gluten-Free
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Health Benefits
Information Disclaimer: I am not a nutritionist or a doctor, this is simply my opinion based on research and should in no way be construed as medical advice.
Garlic
Garlic is a plant in the Allium (onion) family. Throughout ancient history, the main use of garlic was for its health and potent medicinal properties. Its use was well documented by many major civilizations, including the Egyptians, Babylonians, Greeks, Romans, and Chinese. Scientists now know that most of its health benefits are caused by sulfur compounds formed when a garlic clove is chopped, crushed, or chewed. Garlic was also one of the earliest “performance enhancing” substances. It was traditionally used in ancient cultures to reduce fatigue and enhance the work capacity of laborers. Most notably, it was given to Olympic athletes in ancient Greece.
One clove (3 grams) of raw garlic contains:
- Manganese: 2% of the Daily Value (DV)
- Vitamin B6: 2% of the DV
- Vitamin C: 1% of the DV
- Selenium: 1% of the DV
- Fiber: 0.06 grams
- Decent amounts of calcium, copper, potassium, phosphorus, iron, and vitamin B1
Garlic also contains trace amounts of various other nutrients. It contains a little bit of almost everything you need. Garlic supplements boost the function of the immune system. The amount needed is equivalent to about four cloves of garlic per day. Garlic also contains antioxidants. The combined effects on reducing cholesterol and blood pressure, as well as the antioxidant properties, may reduce the risk of common brain diseases like Alzheimer’s disease and dementia.
Kale
Kale is among the most nutrient-dense foods in existence. Eating more kale is a great way to dramatically increase the total nutrient content of your diet. Kale contains very little fat, but it does contain omega-3 fatty acids called alpha-linolenic acid.
Kale is a member of the cabbage family. It is a cruciferous vegetable like broccoli, cauliflower, collard greens, and Brussels sprouts.
There are many different types of kale. The leaves can be green or purple and have either a smooth or curly shape.
The most common type of kale is called curly kale or Scots kale, which has green and curly leaves and a hard, fibrous stem.
Roast your Garlic
Preheat your oven to 400ºF.
Cut the top off of an entire bulb of garlic, drizzle with extra virgin olive oil and sprinkle with sea salt.
Wrap loosely in foil and bake in the oven for 3o minutes.
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Pin for Later
Massaged Kale Salad
Equipment
- knife
- tinfoil
- oven
- large bowl
- salad tossers
Ingredients
Ingredients
- 1 bunch of kale I prefer red Russian kale
- 3-4 cloves fresh minced or roasted garlic see roasted garlic instructions below
- 1 tbsp extra virgin olive oil
- 1 tsp pink Himalayan sea salt
- 1 tsp fresh cracked black pepper
Optional Toppings
- ¼ cup pepitas
- 1 cup grape tomatoes sliced in half
- ½ cup shredded carrot
- ½ cup crumbled honey goat cheese sub ¼ cup nutritional yeast for vegan
Instructions
Instructions
- Cut the top off of a garlic bulb, brush with EVOO, sprinkle with sea salt, wrap in foil and bake at 400°F for 30 mins
- wash and dry kale bunch, de-stem, and cut into bite-size pieces
- In a large salad bowl drizzle olive oil over kale and gently massage the leaves for 2-3 minutes. This process brings out the nutty flavor notes and gets rid of bitterness.
- Next, add sea salt, pepper, roasted or minced garlic, and toss, I like to let the flavors marinate for a couple of minutes and then add any additional toppings you prefer saving the goat cheese for last, right before serving, sub nutritional yeast for vegan.
- Enjoy!
Video
@bold.carly Do you massage your kale? #fyp #foryoupage #kalerecipe #cookingtips #kalemassage
♬ Yummy - Justin Bieber
Let me know how your salad turns out in the comments below.
Make sure to check out my Red Curry Coconut Stir Fry as well!
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