Looking for a way to add more nutrition to your diet? Try one of the many Kale Salad Recipes recipes we have on Fit Foodie Finds! Plus, learn how to massage kale and get inspired with one of our favorite kale salad dressing recipes!
From massaged kale salad recipes to kale quinoa salad recipes, we love kale salads! They are a great way to get in extra nutrition and the best part is that you can eat kale year-round because kale is one hearty vegetable. In this post, we’ll share a bit of background on kale, some of our best kale salad tips and tricks, all of our favorite kale salad recipes, and some of our favorite kale salad dressing ideas.
Best Kale Salad Recipes
- Massaged Kale and Fennel Salad with Lemon Vinaigrette
- Grilled Kale and Watermelon Salad
- Pomegranate and Pear Kale Salad
- Roasted Butternut Squash Kale Salad with Farro and Goat Cheese
- Harvest Blackberry and Butternut squash Massaged Kale Salad
- Spring Citrus Kale Salad
- Superfood Detox Salad
- Winter Pomegranate Salad
- Honey Ginger Quinoa Kale Salad
- Crispy Chicken Kale Caesar Salad
- Strawberry Quinoa Salad
- Green Goddess Quinoa Salad
- Asparagus Salad
- Moroccan Quinoa Salad with Crispy Chickpeas
- Sesame Soy Kale Salad
Kale Nutrition (per 1 cup of kale)
- 34 calories,
- 1g fat
- 7g carb
- 1g fiber
- 0g sugar
- 2.5g protein
Everything You Need to Know About Kale
What is Kale?
Believe it or not, this curly-haired veggie has been around for centuries, even predating some of its more famous brassica family members like broccoli and cauliflower. It’s a variety of cabbage, though you wouldn’t necessarily guess it by looking at its wild and ruffled leaves.
Kale comes in all shapes and sizes, with leaves that can be curly, flat, or even bumpy. The most common type you’ll see at the store is probably curly kale, with its dark green, ruffled leaves. But there are other types, too. No matter the variety, they all pack a powerful punch of nutrients and leafy goodness!
What are the common types of kale?
- Curly Kale: Classic curly kale is the most common type you’ll find. Its deep green, ruffled leaves pack a bit of a punch with their slightly bitter flavor. But you can learn how to massage kale to make it super tender and less bitter.
- Lacinato Kale (aka Dinosaur Kale): This variety gets its prehistoric nickname from its long, bumpy leaves that resemble dino skin. Lacinato kale has a milder bitterness than curly kale and a sweeter flavor that makes it a greatchoice for salads and sautés.
- Red Russian Kale: Think of Red Russian kale as the hipster kale. Its smooth, lobed leaves boast a beautiful shade of burgundy or purple, adding a vibrant touch to any dish. Plus, it’s known for being super tender and slightly sweet, making it perfect for raw salads or quick stir-fries.
- Baby Kale: This isn’t a specific type but rather a younger version of various kale varieties. Baby kale leaves are smaller, more tender, and have a milder flavor compared to their mature counterparts. They’re a great option for adding a touch of green goodness to smoothies or using them as a delicate salad base.
What time of the year can you find kale?
Unlike some delicate greens that wilt at the first sign of frost, kale actually gets sweeter after a good cold snap! This resilience makes it a cool-season crop that flourishes in the fall and winter. But don’t worry, even if you live in a warmer climate, you can still find kale throughout the year thanks to modern farming techniques. So, next time you’re looking for a leafy green that’s packed with nutrients and flavor, you won’t have to travel far to find your new favorite veggie.
How to Massage Kale
First of all, if you are wondering why you massage kale in the first place, let me explain. Kale is an extremely hearty vegetable that takes some manpower to break down. If you were to eat raw kale without breaking it down a little bit beforehand, there is a good chance you would get a tummy ache. That is why you massage your kale before eating it. Essentially, you’re making it a bit easier for it to break down in your stomach, and it takes away some of the pungent flavors of kale.
Here’s what you need:
- Kale on the stalk
- Olive oil
- Salt
Remove the kale from the stalk by either cutting it off or using your hands to tear it off. Cut into bite-sized pieces and then place in a bowl. For every 4 cups of kale, we suggest drizzling on about a teaspoon of olive oil and a pinch of salt. Use your hands to work the olive oil into the kale by massaging it. Do this for about 4-6 minutes or until the kale feels more malleable and is brighter in color. Once your kale has been massaged, it’s time to add more ingredients to your salad!
Can you eat raw kale in salads?
While you can totally eat raw kale off the stalk in salads, we suggest massaging first because it’s a lot easier on your stomach! Follow our instructions above for how to massage raw kale. We did want to note that raw baby kale is okay to consume because it’s not as tough as normal kale.
Now that you know the ins and outs of kale, it’s time to get inspired with some of our favorite kale salad recipes! Check them out below!
Kale Salad Dressing Ideas
While you can pretty much top your kale salad recipe with any dressing your little heart desires, we have some kale salad dressing ideas for yah! Check them out below:
