Massaged Kale

By Joan Haynes, NMD

High in nutrients and low in calories, kale is an ideal food to eat regularly. There are over 60 nutrients found in kale. It is a rich source of the antioxidants lutein, zeaxanthin, beta-carotene, and vitamin C. Kale also contains manganese, copper, omega-3 fatty acids, fiber, folic acid, vitamin B6, vitamin E and potassium, calcium, magnesium, phosphorous, iron, vitamin B1, vitamin B2, niacin and protein.

Kale also provides a large amount of sulfur compounds. Sulfur compounds increase the liver’s ability to produce enzymes that neutralize potentially toxic substances and may help in the prevention of cancer.

This is an easy way to incorporate kale into your daily diet.

Massaged Kale


  • 1 bunch kale (Curly Kale works best for this)
  • 1 tsp sea salt or Celtic salt


De-stem the kale leaves and save for soups or stir fry. Slice the leaves into ribbons (1/4 – 1/2 inch wide), sprinkle salt and start massaging the salt into the leaves. After a few minutes you’ll be able to feel the kale soften, making it much easier to chew and digest. You can store this kale for days in an air tight container and sprinkle it on your morning eggs, lunch time salads or add
to dinner in stir fry or soup.

Massaged Kale Salad

I’ve adapted this recipe from The Wellspring School for Healing Arts in Boise. It is a sure-fire  hit at pot lucks for your foodie friends.

Mix Together

  • 1 bunch kale & 1 tsp salt – chopped, salted and massaged
  • 1 bunch fresh spinach – washed and chopped
  • 1/4 cup diced red onion
  • 1/3 cup currants
  • 3/4 cup diced apple
  • 1/3 cup sunflower seeds, toasted
  • 1/4 cup olive oil
  • 2 TBSP apple cider vinegar or seasoned rice vinegar
  • Optional – 1/3 cup Roquefort cheese, crumbled, sheep cheese is a good option