In our new column, The Basics, we’re bringing you our simple ideas and methods that will help you navigate your anti-inflammatory pantry, fridge, and freezer and make your life extra scrumptious.

Kale lettuce wraps on a wood cutting board.

What IS a massaged kale salad anyway?

Massaging kale is simply a straightforward method of creating the leafy greens tender by massaging olive oil and lemon juice into the leaves along with your arms together with a sprinkle of sea salt. No cooking wanted however one chunk and also you’ll suppose these greens have been steamed or sautéed as a result of the massaging movement creates such a young, flavorful leaf!

This is a straightforward technique to make a salad in underneath 5 minutes whenever you don’t really feel like cooking or following an extended recipe. We’re sharing probably the most fundamental technique to create your personal massaged kale salad with the intention to add your required components equivalent to walnuts, almonds, natural hen or protein of alternative, beans or every other ingredient you’d prefer to make a full meal. This fast kale salad is a good choice for a easy lunch or dinner aspect dish.

Any kale salad you make may be served with our huge array of veggie-based anti-inflammatory recipes and Amie’s cookbook


WHAT YOU NEED // We recommend all the time shopping for natural components, particularly kale because it’s a part of the Dirty Dozen, the very best sprayed meals with pesticides/herbicides that may negatively have an effect on your liver over time. Here are The Benefits of Eating Organic. 

  •       2-Three cups of natural kale leaves (1 head of curly or flat dinosaur kale)
  •       1 Tbsp. extra-virgin olive oil, plus extra if wanted
  •       Juice of 1 massive lemon
  •       1 tsp. sea salt


STEP 1: In a big bowl, mix the kale leaves, lemon juice, oil and sea salt. Discard the stems.

STEP 2: Using a massaging motion much like kneading dough, therapeutic massage the kale along with your arms for 2-Three minutes till the kale is a darkish inexperienced shade and tender to the touch. Add the juice of a lemon with the lemon juicer (beneath in our SHOP) and a pinch of sea salt.

STEP Three: Transfer the salad to a big serving bowl (the picket one we use is beneath in our SHOP).

HOW TO ADD FLAVOR // The above recipe is the bottom components of a kale salad, you possibly can add any flavorings that you simply want.

The Dairy-Free Cheese recipes in Amie’s cookbook, Eating Clean, are perfect for kale salads as a result of they add a dose of protein to each serving. If you’re not within the temper for dairy-free cheese, add a pinch of taste with chili powder, recent lemon zest or orange zest (see the microplane zester beneath in our SHOP) to your kale salad.

We use the tiny pinch bowls for sea salt and different spices so we are able to add a pinch right here and there as wanted (see beneath in our SHOP). These little bowls are best to have readily available in your kitchen for straightforward entry. It solely takes a couple of seconds so as to add to your bowl and it creates a lot taste from only a pinch!

HOW TO SERVE IT // We love utilizing massive picket salad bowls as a result of they give the impression of being so lovely on the desk. The one we’re utilizing proper now could be beneath in our SHOP. We have a ton of dressings that you need to use from our Creamy Almond Dressing to our Lemon Tahini Dressing. Feel free to combine and match on completely different nights to see what dressing you want greatest and add that to your kale salad.


Listen to Amie stroll you thru tips on how to therapeutic massage kale step-by-step.

ADDITIONAL TIPS // Store leftovers within the fridge in a sealed container (see beneath for the glass container we use) for as much as three days. You can revive the kale salad with some recent lemon juice, if desired, when serving leftovers.


STILL HUNGRY? For extra of our anti-inflammatory recipes, take a look at our Three Month Anti-Inflammatory Meal Plan, which is barely obtainable for a restricted time by summer time.

Source hyperlink Recipes