Who Doesn’t Love a Good Massage?

UNLOCKING THE POWER OF KALE….

I have to admit it – the first time I heard someone talk about massaging kale, I laughed so hard I almost burst a blood vessel.

That was then. Before I loved kale. Before I learned the rationale behind massaging it. Before I became someone whose day just isn’t complete without it. (Don’t roll your eyes. It’s true.)

If that sounds like you, awesome! If not, then this little trick might change your thinking.

You see, massaging kale isn’t just a “cheffy” TikTok-kind-of-thing to do. It actually has some science behind it.

Before I go on, let’s just get this out of the way…. 

There’s no denying it. Kale – especially raw kale – can be bitter and tough, particularly if you’re not used to it. For some people, that’s a hard no. But kale is loaded with vitamins, minerals, fiber, and antioxidants. It’s simply great for boosting overall health.

So how do you get yourself from a “hard no” to a “hell yes” when it comes to kale?

Easy!

Massaging transforms the texture and flavor, turning this nutrient superstar into something everyone can get on board with. Three minutes is all you need. I’ll share exactly how below. But, first, here’s why it’s worth it.

1. Softens Texture and Improves Digestibility

As I said, kale can be tough when eaten raw. Massaging breaks down the cellulose in the plant's cell walls, softening the kale so that it's easier to chew and digest. You’re essentially doing the work of cooking, but without heat, so you’re preserving the fresh flavor and nutrients.

2. Reduces Bitterness

Kale is packed with natural compounds that give it that bitter taste. When you massage the leaves, some of those compounds are released, reducing the bitterness. Adding a bit of salt, lemon juice, or olive oil while massaging amps up the effect. 

3. Increases Nutrient Absorption

Breaking down the cell walls of the kale also helps to release some of its nutrients. This makes the vitamins and minerals that make it such a standout (such as vitamin K, vitamin C, iron, and calcium) more accessible for absorption in the body. You’ll be able to get more out of the kale you eat!

4. Enhances Flavor

Massaging kale helps release some of its natural juices and allows the leaves to absorb any oils, vinegars, or dressings you use. This means your kale salad won’t taste dry or bland. The combination of soft texture and well-coated leaves makes all the difference.

How To…

Massaging kale simply means gently rubbing or massaging the leaves with your hands, usually with some type of oil or acidic ingredient like lemon juice or vinegar. 

My favorite way to do it is with a little olive oil and a bit of salt. Flaxseed oil and avocado oil are great choices, too. You can also use a little vinegar or lemon juice if you want. But I like to keep it simple.

• Wash kale then dry it thoroughly with paper towel or a salad spinner.

• Remove any tough stems from the leaves.

• Tear leaves into smaller pieces or leave whole depending on what you’re using it for.

• Place in a large bowl and add oil, etc.

• Massage leaves for 2-3 minutes until they become a darker color and start to soften.

• Optional – let the kale sit for 10 minutes to continue to soften and absorb flavors.

Use your massaged kale in salads, wraps, or grain bowls. Add your favorite toppings like nuts, seeds, avocado, or protein for a complete meal.

If you just haven’t been able to get yourself on the kale bandwagon, I really encourage you to give this a try. You’ll be glad you did! Let me know how it turns out!