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Massaged Kale and Mango Salad Recipe

by Jeanette on June 12, 2013 · 32 Comments
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Massaged Kale Salad with Mango © Jeanette's Healthy Living

Kale is a Power Food that may seem passe to some, but it remains a powerhouse of nutrition regardless. I’ve made kale pesto, kale kimchi, kale chips, sauteed kale, tossed kale salads, used kale in soups and massaged kale salads. I have to admit that the first time I heard of massaged kale, I thought it was an odd idea. But, once I tried it, I was struck by the change in texture and flavor the kale took on – from chalky and a little harsh to silky smooth.

Everyone who has made massaged kale salad raves about it. With our local farmer’s market opening a few weeks ago, I’m looking forward to trying all the varieties of fresh kale. Paired with ataulfo mangoes that are readily available in local stores, this kale salad is silky smooth.

This Massaged Kale Salad with Mango with a bit of crunch from the pumpkin seeds is perfect for a summer meal or barbecue. Refreshingly light, it makes a great salad for lunch or as a side to grilled salmon at dinnertime.

I’m looking forward to all the fresh farmer’s market kale that is going to be available for the next few months so I can experiment more with massaged kale salads.

5 from 1 reviews
Massaged Kale and Mango Salad
Prep time
Total time
  • 1 bunch kale, stalks removed, leaves thinly sliced
  • 1 lemon, juiced
  • ⅛ cup extra virgin olive oil
  • a few dashes salt
  • 2 teaspoons honey
  • freshly ground black pepper, to taste
  • 1 mango, diced
  • 2 tablespoons toasted pepitas (pumpkin seeds)
  1. Combine kale, juice of half a lemon, a drizzle of olive oil and a sprinkle of salt in a medium bowl. Using your fingers, massage the kale until it is soft and silky, about 2-3 minutes. Set aside.
  2. Mix together juice of other lemon half and honey together. Whisk in ⅛ cup olive oil. Drizzle on top of kale. Add mango and pepitas. Toss and serve.
Adapted from Food Network.
Nutrition Information
Serving size: 4


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  1. I keep hearing about massaging kale and now I am going to have to give it a try! :) Love love kale and am always looking for new ways to prepare it to keep my family interested. This looks delish!

  2. I need to get on the kale salad kick, because this looks absolutely incredible!

  3. I never thought to pair kale with mango! Thanks so much for the inspiration. This looks wonderful!

  4. Love the mango and pepitas with the Kale – this sounds so good!

    • Jeanette Jeanette says:

      Thanks Alyssa – I love the sweetness that the mango adds and the crunchy pepitas – makes it fun to eat!

  5. What an awesome flavor combination, I love it!

  6. I adore kale and love the sound of kale and mango together – so refreshing! Great combination and looks amazing!

  7. I don’t know that I would have ever thought to add mango to kale salad but what a great idea! Makes every bite that much more fun.

    • Jeanette Jeanette says:

      Joanne – this is a fun way to try kale. I love mango, so the addition of some sweet juicy fruit to this was great!

  8. Love the combination of kale with mango. I might even try blending the mango into a salad dressing.

  9. I’m making this as soon as I buy kale! This will be our family favorite soon! This is such an easy, nutritious, and tasty salad!!!

  10. I have never heard of massaged kale but I’m so intrigued now. We are kale lovers here and now you’ve given me something new to try. :)

    • Jeanette Jeanette says:

      Jean, you must try massaged kale – the texture is totally different than regular kale salad. It’s silky and soft.

  11. I have to admit that I was a little worried to try kale… it just seem so, well, tough. But Liv and I roasted it and I was addicted!! I’m eager to try this version as I’m thinking the texture will be something I’d love.

  12. Jeanette Jeanette says:

    Nami – this is really easy and a nice way to try kale!
    Kim – I love roasted kale and massaged kale – both are great ways to prepare it if you don’t like the chalkiness of raw kale.

  13. Made this tonight with a puréed carrot and celery soup. Excellent. Thanks for the idea!

    • Jeanette Jeanette says:

      Denise – so glad you tried this recipe and enjoyed it – thanks for letting me know. I love hearing from readers who try my recipes. Your pureed carrot and celery soup sounds good!

  14. Nice and easy recipe gonna try to make it soon :)

  15. I can’t believe I STILL have never tried kale!! It’s definitely on my to-do list. This looks great!

    • Jeanette Jeanette says:

      You must give this a try – kale can be chalky and a little bitter, so massaging it and tossing it with some juicy sweet fruit is a great way for beginner kale eaters to try it.

  16. Silky is exactly right, it’s amazing how kale transforms with a little massaging.

    • Jeanette Jeanette says:

      Sylvie – the first time I tried massaged kale, I couldn’t believe how the texture was transformed – great way to mix it up this summer with all the kale I’ll be getting in my CSA Box.

  17. I never thought that Kale would have this great taste , thanks for a great recipe.

  18. I learned this technique at a cooking class, and have used it ever since. I love that mango. It makes a colorful salad.

    • Jeanette Jeanette says:

      Massaging kale is a really neat technique isn’t it – it really changes the texture of the kale. Glad you like the mango.

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