Massaged Kale Salad Recipe

Looking for an easy Massaged Kale Salad recipe? Learn how to make Massaged Kale Salad using healthy ingredients.


Submitted by mfj1980

Makes 6 servings



Raw, chopped kale with raisins, sunflower seeds, apple and blue cheese

Recipe Ingredients for Massaged Kale Salad

8 cups kale
1 1/2 tsp salt
1/3 cup sunflower seeds, unsalted
1/3 raisins
1/4 purple onion, chopped
3/4 cup apple, diced
1/3 cup blue cheese
2 tbsp apple cider vinegar
1/4 cup extra virgin olive oil

Recipe Directions for Massaged Kale Salad

  1. Massage kale with salt for 2 minutes. Discard excess liquid.

  2. Add chopped ingredients (not cheese), plus the vinegar and oil.

  3. Add more vinegar and salt to taste, if needed.

  4. Finally, add crumbled blue cheese, stir and serve.

Categories

Salads

Nutrition Facts
Serving Size 134.7g
Amount Per Serving
Calories
180
Calories from Fat
118
% Daily Value*
Total Fat
13.1g
20%
Saturated Fat
2.8g
14%
Trans Fat
0.0g
Cholesterol
6mg
2%
Sodium
726mg
30%
Potassium
471mg
13%
Total Carbohydrates
13.2g
4%
Dietary Fiber
2.5g
10%
Sugars
2.6g
Protein
5.2g
Vitamin A 276% Vitamin C 180%
Calcium 17% Iron 10%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • Low in cholesterol
  • High in manganese
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sodium
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