Five-Minute Kale Massage to Soften, Tenderize & Make Your Kale DELICIOUS
I know you know how absurdly good-for-you kale is.
It’s all-round one of the most nutrient-dense, highly alkaline foods because it is packed full of blood-building chlorophyll, sulforaphane, masses of vitamin K, C and A, the anti-inflammatory, antioxidants: quercetin, and kaempferol plus so much more.
BUT…and I totally get this – it’s not everybody’s cup of tea.
It can be bitter, a bit hard to chew, and a bit dominating in dishes – particularly the curly kale variety such as this:
This kale is probably the most common, but it’s also certainly the toughest and most bitter. And it’s the kale that most of us are using on a regular basis.
How to do Kale Massage & Make it Delicious
Massaging kale is so incredibly simple and it completely takes away the chewy bitter taste of it being raw and it takes no time at all:
Step-by-Step to Massage Your Kale:
- Wash the kale and if you want the least bitterness. Now rip the leaves from the stalks and discard the stalks (personally I leave them on)
- Pour over a good glug of olive oil, a pinch of Himalayan or sea salt and a squeeze of lemon (for a big salad I’d put the juice of 1/2 lemon on there)
- Now get your hands in and ‘massage’ the dressing through the kale for a minute or two – don’t smash it to a pulp, just gently rub it all in. Lovely
It’s beautiful just like this. But you can also add some chopped avocado, pomegranate seeds (a powerhouse) or cranberries, some sliced almonds or even add some white beans which add a lovely creaminess to the kale.
And get to work on your kale massage and try a few recipes!
Here’s a few recipes to get you started:
Research & References:
Alsuhaibani AM; Effects of Chlorophyll on Body Functioning and Blood Glucose Levels; Asian Journal of Clinical Nutrition, Volume 9 (2): 64-70, 2017 (link)
Arif TJ, Kamli MR, Murtaza I, Singh JB, Ali A, Haq QMR; Dietary Flavonoid Quercetin and Associated Health Benefits—An Overview; Food Reviews International Volume 26, 2010 – Issue 3 (link)
Clarke DJ; Multi-targeted prevention of cancer by sulforaphane; Cancer Letters, Volume 269, Issue 2, 8 October 2008, Pages 291-304 (link)
Garcia-Mediavella et al; The anti-inflammatory flavones quercetin and kaempferol cause inhibition of inducible nitric oxide synthase, cyclooxygenase-2 and reactive C-protein, and down-regulation of the nuclear factor kappaB pathway in Chang Liver; European Journal of Pharmacology, Volume 557, Issues 2–3, 28 February 2007, Pages 221-229 (link)
Subramoniam, A., Asha, V.V., Nair, S.A. et al. Inflammation (2012) 35: 959. (link)