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Massaged Kale Salad with Hazelnuts


This salad is a staple in my house and even extreme carnivores love it. We all know that kale is the king of greens, extremely nutrient dense, high in antioxidants, fiber and a good source of plant based calcium. However,  kale can be tough to chew and digest so many people stay away from it.

The secret to a great kale salad is to chop it to small ribbons and massage olive oil into the leaves for a minute or two. Just get in there with your hands and give that kale a nice swedish massage. You will see the leaves softening and transforming into a much more digestible food.

Paired with crunchy red onion and roasted hazelnuts this salad will become your favorite way to eat kale.


Kale Salad with Hazelnuts
Prep Time
10 mins
Course: Salad, Side Dish
Servings: 4
  • 1 bunch kale
  • 1/3 cup red onion, finely chopped
  • 2 tablespoons tamari (gluten free soy sauce), low sodium
  • 3 tablespoons olive oil
  • 1/2 cup hazelnuts, roasted and roughly chopped
  • 1 cup grapes, halved
  • zest from 1 lemon
  1. In a small bowl, combine the chopped onion with tamari and let it sit to marinade for 5-10 minutes.

  2. Wash, devein (tear leaf from the tough stem) and cut kale into very thin ribbons. Transfer kale to a salad bowl.

  3. Add olive oil and “massage” for about a minute or until the kale becomes soft and changes color to dark green.

  4. Toss kale with the onion and tamari mixture, hazelnuts and grapes.

  5. Sprinkle with lemon zest and serve.

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