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Massaged Kale and Mango Salad Recipe

June 12, 2013 by Jeanette 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.

Print

Massaged Kale and Mango Salad

Prep Time 15 minutes
Total Time 15 minutes

Ingredients

  • 1 bunch kale stalks removed, leaves thinly sliced
  • 1 lemon juiced
  • 1/8 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

Instructions

  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 1/8 cup olive oil. Drizzle on top of kale. Add mango and pepitas. Toss and serve.

Recipe Notes

Adapted from Food Network.

Nutrition Facts
Massaged Kale and Mango Salad
Amount Per Serving (4 g)
Calories 0
* Percent Daily Values are based on a 2000 calorie diet.

 

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Filed Under: csa, dairy-free, farmer's market, gluten-free, green leafy vegetables, healthy choices, salads, vegan, vegetables, vegetarian Tagged With: healthy salad, kale salad, mango, massaged kale salad, summer salad

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Comments

  1. Kim | Making 40 Fantastic says

    June 12, 2013 at 7:28 am

    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!

    Reply
  2. steph@stephsbitebybite says

    June 12, 2013 at 8:45 am

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

    Reply
  3. Kelly Senyei | Just a Taste says

    June 12, 2013 at 1:01 pm

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

    Reply
    • Jeanette says

      June 12, 2013 at 5:47 pm

      It’s a great combination Kelly – hope you have a chance to try it!

      Reply
  4. Alyssa (Everyday Maven) says

    June 12, 2013 at 1:24 pm

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

    Reply
    • Jeanette says

      June 12, 2013 at 5:48 pm

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

      Reply
  5. Georgia @ The Comfort of Cooking says

    June 12, 2013 at 5:28 pm

    What an awesome flavor combination, I love it!

    Reply
    • Jeanette says

      June 13, 2013 at 6:00 am

      Thanks Georgia – massaged kale is awesome!

      Reply
  6. Kelly says

    June 13, 2013 at 12:23 am

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

    Reply
    • Jeanette says

      June 16, 2013 at 2:29 pm

      Thanks Kelly – kale and mango are a refreshing combination – I love fruits in my salads.

      Reply
  7. Joanne says

    June 13, 2013 at 7:30 am

    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.

    Reply
    • Jeanette says

      June 13, 2013 at 10:00 am

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

      Reply
  8. Lydia (The Perfect Pantry) says

    June 13, 2013 at 8:16 am

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

    Reply
    • Jeanette says

      June 13, 2013 at 5:51 pm

      Lydia – I love the idea of blending the mango into a dressing and tossing it with the kale!

      Reply
  9. Nami | Just One Cookbook says

    June 13, 2013 at 1:37 pm

    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!!!

    Reply
    • Nami | Just One Cookbook says

      June 17, 2013 at 1:44 pm

      Hi Jeanette! I made this and shared it on the blog. I am IN LOVE with this kale recipe! Thank you for introducing “massaging kale”!! 🙂

      Reply
      • Jeanette says

        June 17, 2013 at 8:26 pm

        Hi Nami – thanks so much for trying this and sharing it on your blog! I just made this tonight with papaya and it was really good too.

        Reply
  10. Jean says

    June 14, 2013 at 11:05 am

    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. 🙂

    Reply
    • Jeanette says

      June 16, 2013 at 2:28 pm

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

      Reply
  11. Kim - Liv Life says

    June 15, 2013 at 5:43 pm

    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.

    Reply
  12. Jeanette says

    June 15, 2013 at 5:52 pm

    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.

    Reply
  13. Denise says

    June 15, 2013 at 7:38 pm

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

    Reply
    • Jeanette says

      June 16, 2013 at 2:27 pm

      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!

      Reply
  14. Lucas says

    June 16, 2013 at 8:13 pm

    Nice and easy recipe gonna try to make it soon 🙂

    Reply
    • Jeanette says

      June 17, 2013 at 8:53 pm

      Lucas – hope you like this – I’m always looking for more ways to eat kale.

      Reply
  15. ATasteOfMadness says

    June 17, 2013 at 2:28 am

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

    Reply
    • Jeanette says

      June 17, 2013 at 8:24 pm

      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.

      Reply
  16. Sylvie @ Gourmande in the Kitchen says

    June 17, 2013 at 8:14 pm

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

    Reply
    • Jeanette says

      June 17, 2013 at 8:51 pm

      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.

      Reply
  17. param says

    January 12, 2014 at 8:27 pm

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

    Reply
  18. Kristi Rimkus says

    March 5, 2015 at 3:05 pm

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

    Reply
    • Jeanette says

      March 7, 2015 at 10:47 pm

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

      Reply

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