Boy, do I have a recipe for you!

Kale Salad via Treble in the Kitchen

I absolutely adore spinach and romaine as they are the “go-to” leafy greens in my diet, but because I know and understand (and am beginning to understand even MORE) how important a varied diet is I like to switch things up every so often.

A couple of weeks ago at the grocery store, the kale looked particularly amazing.  Pair that with the fact that this green is high in Vitamins A, C, and K, packed with fiber, and contains 3 grams of protein per cup (!!) I was sold and instead of spinach that week, I decided to play with kale in the kitchen.

The problem with using kale in salads, is that even when the woody stems are removed the leaf itself can be a little tough making the salad less enjoyable. After doing a little internet research, I learned that MASSAGING the kale and allowing it to sit for 20-30 minutes before serving really softens the leaves.  Massaging the kale and allowing it to sit is just another way of slightly breaking the kale down before eating to allow for an easier digestion process, and it definitely makes a difference!

Kale Salad via Treble in the Kitchen

You may be thinking, “what could she possibly mean by ‘massaging’ the kale”?…I mean exactly that.  Wash your hands off, then stick them in the bowl to rub down that kale to soften it up.  It doesn’t take long, and it’s kind of fun 🙂  I hope you enjoy this delicious kale salad whether you are new to kale or an old time kale lover through and through.

Kale Salad

Yields:  3-4 meal-sized servings


  • 3 cups kale (chopped, rinsed, woody ribs removed)
  • 1/3 cup roasted, diced winter squash (pumpkin, butternut, delicata, acorn)
  • 2 Tbsp sunflower seeds
  • 3-4 servings of baked salmon (or your favorite protein)
  • 3 Tbsp apple cider vinegar
  • 2 Tbsp dijon
  • 1 tsp nutritional yeast
  • 1/2 tsp salt
  • 1/2 tsp minced garlic


  1. Clean and prepare your kale by removing the woody/hard ribs.  To remove the ribs, simply pull the leaves off of the woody and hard part.  Place the leaves in a strainer and rinse with water to remove any excess dirt.
  2. Place dressing ingredients in the bottom of a large bowl (apple cider vinegar, dijon, nutritional yeast, salt, garlic)
  3. On top of the dressing toss in the kale.
  4. Place your hands in the kale salad and using a massaging motion, rub down the kale leaves and tear them into bite-sized pieces.  This will be similar to kneading bread.  Continue until the leaves actually FEEL softer.
  5. Top with the diced winter squash and sunflower seeds.  Toss the salad a couple more times to incorporate the squash and seeds.
  6. Allow the salad to sit for 20-30 minutes (this is typically when I put the salmon in the oven to bake, when the salmon is done then you can place it on the salad and serve!)
  7. Serve topped with baked salmon or your favorite protein.
  8. Enjoy!!

Question of the Day:

  • Have you ever made a “massaged” kale salad?
  • What is your favorite way to prepare kale?

Kale Salad via Treble in the Kitchen

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  1. OMG I can’t eat kale salad without it being massaged! It’s just not the same. So glad you found an enjoyable way to eat your greens! I love nooch in the salad dressing – i really need to start remembering to add it!

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