{"id":71581,"date":"2022-12-02T17:00:14","date_gmt":"2022-12-02T16:00:14","guid":{"rendered":"https:\/\/ellerepublic.de\/?p=71581"},"modified":"2025-07-16T20:13:09","modified_gmt":"2025-07-16T18:13:09","slug":"massaged-kale-salad","status":"publish","type":"post","link":"https:\/\/ellerepublic.de\/en\/massaged-kale-salad\/","title":{"rendered":"Massaged Kale Salad with Green Spelt"},"content":{"rendered":"

This massaged kale salad is one of my favorite winter salad recipes and is a great alternative to traditional cooked kale. This easy salad showcases tender, massaged kale, which is tossed with carrots, red cabbage and sweet-tart apple. Green spelt (Gr\u00fcnkern) adds some whole grain goodness, and the vinaigrette, which is intentionally zippy, brings it all together.<\/p>\n

Massaging kale \u2014 the key to improving it\u2019s taste and structure<\/h2>\n

Looking for a way to increase the greens in your diet? Try out this nutrient-dense salad with kale \u2014 yes, raw kale. Raw kale, especially curly kale, is kind of tough, which is why we often cook it, rather than eating it raw. So for this kale salad we want to start by giving it a massage. The physical process of massaging the leaves, breaks down the tough structure in the leaves, making them tender enough to eat without cooking. Not only does this help making it more digestible, but it actually reduces the bitterness and brings some of the natural sweetness of the kale leaves.<\/p>\n

\"Ingredients<\/a><\/p>\n

How to massage kale – step-by-step<\/h2>\n

After washing, removing the thick stems and chopping it, simply put the kale leaves in a large bowl and add a squeeze of lemon or lime juice, or a tablespoon of apple cider vinegar, plus a pinch of salt and drizzle of extra virgin olive oil. Using your hands, rub the leaves together until all the leaves are well coated (about 3 minutes) . You will see the leaves darken, shrink in size and become silkier in texture as they become more tender. This is a terrific way to add more raw greens to your winter diet!<\/p>\n

\"Massaged<\/a><\/p>\n

Health benefits of kale<\/h2>\n

Our local superfood here, kale, is rich in fiber, nutrients, and antioxidants and is incredibly satisfying. Kale is praised for its anti-inflammatory benefits, cancer-protective compounds, cholesterol-lowering properties, as well as flavonoids which ward off inflammation and oxidative stress and support the body\u2019s detoxification system. A massaged kale salad serves as a terrific base for adding other fresh ingredients you further boost the nutrient content. And the great thing about a massaged kale salad is that you can make it and store leftovers in the refrigerator, and it\u2019s still perfect the next day. It won\u2019t wilt or get soggy like other salad greens once they are tossed with dressing.
\n\"Massaged<\/a><\/p>\n

How to adapt this massaged kale salad<\/h2>\n

This easy massaged kale salad makes a great base and is easily adaptable. You can use your favourite root vegetables, add toasted nuts, grated\/crumbled cheese and\/or chopped raw fruits or other vegetables. Here are a few ideas:<\/p>\n