by Joyce Peters
Kale has been the “it” vegetable for a while – cooks add kale to smoothies, soups or roast them into chips for flavor and a nutrition boost. It is a powerhouse vegetable, loaded with vitamins A, B6, C, K, folate, fiber, carotenoids and manganese.
Salad is the ideal way to serve kale. Massaging the leaves especially with a little oil makes the nutrients (especially the fat soluble vitamins) more readily available for your gut to absorb. Massaging also makes the leaves tender and less bitter, enhancing their flavor and making them more enjoyable to eat.
How to Prepare andMassage Kale
Remove the Stems
Tear the leaves from the thick stems. You can do this by running your fingers along the stem or using a knife to cut the leaves away. Discard the stems or save them for another use, like making vegetable broth.
Wash the Kale
Rinse the kale leaves in a bowl of cold water to remove any dirt or debris. Drain and pat them dry with a clean kitchen towel or use a salad spinner to remove excess moisture.
Chop the Kale
Cut the kale into bite-sized pieces. This will make it easier to massage and eat.
Add Oil or Dressing
Place the chopped kale in a large mixing bowl and drizzle with olive oil, lemon juice, or your favorite dressing. (A little salt can also enhance the flavor. The miso dressing below is plenty salty.)
Massage the Kale
Using clean hands, gently squeeze, rub, and toss the kale for about 2-3 minutes. You want to break down the tough fibers without making the leaves mushy. The kale will turn a darker green and become more tender as you massage it.
Taste and Adjust
After massaging, taste a piece to check the texture. If it’s still too tough, you can massage it a bit longer.
Recipe for Miso Kale Salad
1 bunch (whole head) lacinato/dinosaur kale, curly kale or red kale (see above for destemming and slicing steps)
⅓ cup extra-virgin olive oil
3 Tablespoons freshly squeezed lemon juice
4 teaspoons miso*
1-2 cloves garlic, minced
⅓ cup grated parmesan cheese
Whisk together well the oil, lemon juice, miso and garlic in a small bowl. The dressing will be a bit thick and pasty. This dressing can be made ahead. Once it is added to your massaged kale, it sits well. The liquid from the vegetable will dilute the dressing a little. Add dressing to taste. Kale bunches vary in size – you decide the right amount of dressing for you.
*Miso is a fermented soybean paste. It adds a lot of umami to dishes. You can find it refrigerated in the tofu section at your local markets. If your household does not use much miso, Trader Joe’s has a small squeeze bottle, shelf-stable miso. Once opened it needs to be refrigerated.