Massaged Kale with Fennel

Kale is great for you but sometimes the tough fibers make it hard to eat, or the flavor can be a bit strong. There is a secret to loving kale salads… Massage the kale! Yes, if you are buying kale and planning to eat it raw, give it a massage during your prep process. When you massage kale, you break down some of the tough fibers in the cell wall that make raw kale hard to digest…and the strong flavor gets milder! This recipe is one of my favorites because it allows you to get all the amazing benefits of raw kale: enzymes, magnesium, vitamin C, and more.  Massaging nourishing oil and lemon juice into the kale also helps make the nutrients more bioavailable and easier to assimilate. Plus, it tastes delicious and can be paired with grilled chicken or fish for a classic healthy meal.  

Recipe: Massaged Kale with Fennel Ingredients 

1 bunch kale, chopped 

1 large lemon, juiced 

1 large garlic clove, minced 

¼ cup extra virgin olive oil 

Sea salt and black pepper to taste 

1 cup shredded carrots 

1 cup chopped celery ½ cup thinly sliced fennel 

¼ cup pine nuts 

Directions

• Add kale to a large mixing bowl along with lemon juice, garlic, olive oil, salt, and pepper. Using clean, bare hands, massage the kale until it is wilted (about 2 to 3 minutes).
• Once the kale is ready, top your salad with carrots, celery, fennel, and pine nuts. No extra dressing is needed.

Want more easy ways to swap out unhealthy food with healthy ones? I’ve got a FREE Easy Food Swap Guide that lays it all out for you. Click here to get access to the guide.

Take good care,