Massaged Kale Salad with Wild Rice and Apples

Kale can be tough as heck to chew unless it’s cooked or… massaged.

I know it sounds like a lot of work to massage kale, right?

You’ve got to light candles and incense, plus break out a massage table, and get the oil warmed up.

No, silly!

It actually doesn’t take that much energy or time to massage the kale into delectable submission.

All you need is just a couple of moments with some acid, like lemon juice or vinegar, and a pinch or two of salt, and a little bit of squeezing, to tenderize the toughness out of that hearty green.

One caution… if you massage the kale too long, you’ll end up with mushy, wet pieces of salad. Bleachhhhh!

The key is to massage until it’s just tender but still retains a little crispness for texture.

I paired this massaged kale with wild rice, apples, and slivered almonds.

This delicious salad would be a great addition to your holiday table, or just about anytime you’re craving it! Which may be often.


Massaged Kale Salad with Wild Rice and Apples
Prep time
Cook time
Total time
Recipe type: Salads and startes
Cuisine: Food is Medicine
Serves: 4 servings
  • 1 bunch curly kale, washed
  • Juice of 1 lemon
  • 2-3 cups baby arugala
  • 2 cups organic wild rice blend, cooked
  • 1 apple, seeded and diced
  • 1 tbsp. organic capers
  • ⅓ cup extra virgin olive oil
  • ½ tsp. cumin seeds, toasted
  • Juice of 2 limes (or ¼ cup lime juice)
  • ¼-1/2 tsp. sea salt
  • Freshly ground black pepper
  • 2 tbsp. slivered almonds, lightly toasted
  1. Clean the kale and discard the stems
  2. Rip the kale into bite-sized pieces
  3. Put kale into a large mixing bowl with the juice of 1 lemon and a couple of pinches of sea salt
  4. Squeeze the kale with your hands until you achieve a tender consistency
  5. Combine the massaged kale with arugala, wild rice, apples and capers
  6. In a small mixing bowl whisk the toasted cumin seeds, lime juice, olive oil, and salt and pepper.
  7. Pour the dressing over the salad and toss.
  8. Garnish with slivered almonds