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By Katja Heino 5 Comments
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Massaged Kale and Avocado Salad

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massaged kale salad, avocado

Need more greens in your life? Here’s a quintessential winter salad that you will want to make again and again: Massaged Kale and Avocado Salad.

I’ve talked about massaging kale in the past.  I highly recommend it.  Raw kale can be difficult for our human bellies to break down.  Massaging basically is a process of breaking down the kale to make it more easy to digest.  I usually just massage my kale with a bit of olive oil, lemon juice, and sea salt.   You will notice the kale begin to wilt slightly, becoming vibrant green and a bit softer. It lasts for almost a week in the fridge after being massaged.

kale salad, massaged

Did you know that kale is a nutritional powerhouse?  It is loaded with calcium, iron, vitamins A, C, and K, and 10% of the RDA of omega-3 fatty acids in every cup. But since many vitamins and nutrients in our fruits and vegetables are fat-soluble and cannot be absorbed by the body without adequate fat, it is important to consume them with a little bit of health fat.

This simple massaged kale salad take just minutes to throw together. And the healthy fats from the avocado and olive oil help your body absorb all the healthy nutrients in the kale. The creamy avocado dressing has just the right amount of lemony zest and the pumpkin seeds add a fun texture and crunch. What I love best is that the the kale does not get soggy like other salad greens would.

Hope you enjoy it!

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A note about thyroid health:

Cruciferous veggies like kale, when eaten raw in very large quantities may impair thyroid function. You can however, cook or steam to inhibit the anti-thyroid compound found in kale that may interfere with thyroid hormone synthesis. If you suffer from thyroid dysfunction or hypothyroidism, it is recommended to limit the consumption of raw cruciferous veggies. Even if you don’t, be aware and don’t go too crazy eating raw kale in large quantities.

Love kale salad?

Be sure to check out my recipe for Kale Caesar Salad.

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massaged kale salad, avocado

Massaged Kale and Avocado Salad

★★★★★ 5 from 3 reviews
  • Author: Katja from Savory Lotus
  • Yield: 3-4 servings 1x
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Ingredients

For Salad:

  • one bunch of kale (I prefer the Lacinato/Dino variety)
  • 1 tbsp olive oil or avocado oil (like this)
  • 1 tbsp fresh lemon juice
  • ¼ tsp sea salt (I use this brand)

For Dressing:

  • one avocado, chopped
  • 1 tbsp olive oil or avocado oil (where to buy good quality, organic olive oil)
  • 1 tbsp fresh lemon juice
  • 1 tsp nutritional yeast (like this)
  • 1/4 tsp sea salt
  • pinch of black pepper
  • 3 tbsp pumpkin seeds for garnish

Instructions

  1. Remove hard stem from leaves of kale and place leaves on top of each other. Roll into a tight cigar-looking tube and slice in thin ribbons.
  2. Place kale ribbons into large bowl and add 1 tablespoon of olive oil, 1 tablespoon of lemon juice, and salt. Massage the kale for about 2 minutes. It should start to turn a rich, greener color. Set aside.
  3. To make dressing: Combine avocado, olive oil, lemon juice, nutritional yeast, salt and pepper in a small bowl and mash until smooth and creamy. For an even creamier dressing, use a small food processor.
  4. Toss massaged kale with dressing. Garnish pumpkin seeds.

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massaged kale salad

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Filed Under: Salads, Whole30 Recipes

Reader Interactions

Comments

  1. Kimberly says

    October 9, 2019 at 6:15 pm

    This recipe is awesome! This will be my new kale go to! Thank you!

    ★★★★★

    Reply
    • Katja Heino says

      November 1, 2019 at 5:24 pm

      Yay! Glad you liked it!

      Reply
  2. Traci says

    January 18, 2020 at 8:38 am

    Katja!! Wonderful salad. It was my first recipe ever prepared raw Vegan dish.
    I almost ate my fingers afterward as I massaged a bit of the avocado with the kale and added a clove of garlic and a bit of spring onion.
    Yummy!!

    ★★★★★

    Reply
  3. Stephanie Tackett says

    January 4, 2021 at 7:21 pm

    I made this tonight and added a couple touches of my own. A bit of chopped red onion, a clove of garlic, and a splash of apple cider vinegar. Then tossed it with some shredded carrots and topped with chopped organic walnuts. It was a huge hit with my husband who’s not a big fan of kale.

    ★★★★★

    Reply
    • Katja Heino says

      January 5, 2021 at 3:31 pm

      Yay! Glad you enjoyed it. 🙂

      Reply

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Hi I’m Katja!

And this is how we do healthy in our family. Just REAL food. Simple. Easy. Gluten free. More about Savory Lotus

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❤️ happy friday • fridays are my hospital da ❤️ happy friday • fridays are my hospital day • i’ve been an RN for almost 17 years + still work very part time in Women’s Services with birthing mamas + their families • being an RN + also being a real food advocate, detox educator, and wellness warrior doesn’t always align • i work in a system that doesn’t look for root causes of illness • preventative practices and nutrition are rarely prioritized • my patient population has gotten sicker and sicker with women in their 20’s now having high blood pressure, gestational diabetes, thyroid issues, + more • how did we get here? 🤷‍♀️• how has medicine gotten so far away from real health? • why do people like me have to pay so much $$ out of pocket for integrative/functional medicine docs bc they are the ones looking at root cause + drainage/elimination? • i get so many messages every week from people who wish they could afford to get well 😕• or folks who say that their regular doc has no idea how to help them • if this is you, i get it • i’ve been there • we have gotten so far away from the basics • i wish i knew back when i first got sick all about drainage + elimination • i would have prioritized hydration 💧💧+ pooping 💩💩• I would have loved up my liver • i would have supported my lymph • i would have been in my sauna every day 💦💦• i would have dealt with my dental issues 😁 • i would have eliminated parasites 🪱🪱+ heavy metals in a good way • but now i know + my body is healing • and i’m here to share with anyone interested • healing is possible • we just have to take the first baby step • little by little • knowledge is power 💪 • let’s keep learning together ❤️❤️
🍋 🍋 LEMON POPPY SEED DONUTS • when life gi 🍋 🍋 LEMON POPPY SEED DONUTS • when life gives you a bag of lemons, you make the best of it • even though we prioritize healthy eating, there’s room for treats like these • we call it balance 😉 • baking is one of my favorite things to do with my little one👩‍🍳 • we’ve had a year solid of being home, distance learning, + missing being out in the world • baking is one of those small pockets of JOY that brightens our daily life ☀️☀️

🍋 🍋 light and fluffy (gluten and grain free) donuts dipped them in a sweet lemony glaze • the bright lemon flavor kinda adds a bit of sunshine to the day 🍋☀️🍋

🍋 🍋 recipe link in bio (and i linked the donut pan that i use in the post): https://www.savorylotus.com/lemon-poppy-seed-donuts-gluten-free-and-grain-free/
sauerkraut • love it? hate it? • it’s one of sauerkraut • love it? hate it? • it’s one of the easier + most cost effective ways to support your gut • i make it every couple of months • its easy once you understand the basics of fermentation • i have a step by step tutorial if you’re ready to dive in ✨✨

link to tutorial in bio : https://www.savorylotus.com/easy-sauerkraut-recipe/

what you’ll need:
cabbage
salt
1/2 gallon wide mouth mason jar (or you can use 2 wide mouth quart sized jars)
air-tight fermentation lid
🥕🌿🍠 veggie game strong today • crucifer 🥕🌿🍠 veggie game strong today • cruciferous vegetable = superfoods • this + sweet potato rounds + a big cup of bone broth is what’s up for dinner 

collard green
green cabbage
purple cabbage 
carrot 
tons of fresh ginger 

👉 and, yes, not everyone tolerates cruciferous vegetables • i didn’t used too • i’ve done a lot of work on my gut + digestion • and i still prefer them cooked as they are easier to digest • eat slowly • give thanks (gratitude has a positive effect on the nervous system) • chew well (so your body can release all the enzymes needed to digest your food) ❤️• it’s so so important to eat in a relaxed environment so the body can rest + digest • eating while in “hurry” mode leads to indigestion and poor absorption
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