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Gluten-Free Massaged Kale Salad

  • Prep 20 min
  • Total 20 min
  • Ingredients 10
  • Servings 4

Ingredients

1
bunch (8 oz) fresh kale, ribs removed, leaves thinly sliced (6 cups)
3
tablespoons lemon juice
1
tablespoon olive oil
1/2
teaspoon salt
1
tablespoon white balsamic or white wine vinegar
1
tablespoon honey
1/2
teaspoon black pepper
2
tablespoons dried tart cherries
2
tablespoons walnuts, toasted if desired
2
tablespoons crumbled blue cheese

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
120
Calories from Fat
45
% Daily Value
Total Fat
5g
8%
Saturated Fat
1 1/2g
7%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
380mg
16%
Potassium
320mg
9%
Total Carbohydrate
16g
5%
Dietary Fiber
1g
6%
Sugars
9g
Protein
3g
% Daily Value*:
Vitamin A
180%
180%
Vitamin C
120%
120%
Calcium
10%
10%
Iron
6%
6%
Exchanges:
1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.

Expert Tips

To massage the kale, simply rub the leaves together with your hands (you can wear plastic gloves if you wish). You will start to notice the leaves becoming softer. If you don't want to do this, you can toss the leaves with the lemon, olive oil and salt and refrigerate overnight.

Massaging kale means to rub the leaves with a bit of olive oil, lemon juice and salt. This makes this fiberous green much more tender and palatable and makes this salad delightful.

Cooking Gluten Free? Always read labels to make sure each recipe ingredient is gluten free. Products and ingredient sources can change.

Directions

  • 1 In large bowl, mix kale, lemon juice, 1 teaspoon of the oil and the salt. Massage kale with your hands 3 to 5 minutes or until it starts to wilt; set aside.
  • 2 In small bowl, beat vinegar, honey and pepper with whisk. Slowly pour in remaining 2 teaspoons oil while continuing to beat. Pour vinaigrette over kale mixture; toss to coat.
  • 3 Divide among 4 serving plates; top each with cherries, walnuts and blue cheese.

Massaging kale means to rub the leaves with a bit of olive oil, lemon juice and salt. This makes this fiberous green much more tender and palatable and makes this salad delightful.

Rate and Comment

Massaging kale means to rub the leaves with a bit of olive oil, lemon juice and salt. This makes this fiberous green much more tender and palatable and makes this salad delightful.