Gluten-Free Recipes Gluten-Free Recipes for Holidays & Special Occasions Gluten-Free Thanksgiving Recipes Gluten-Free Thanksgiving Side Dish Recipes Massaged Kale Salad 4.9 (23) 19 Reviews Here a pungent garlicky dressing is infused into kale by massaging the greens and the dressing together with your hands. Any type of kale will work in this recipe, just remember to remove the tough stems before you start. By Learn more about our food philosophy and nutrition parameters." tabindex="0" data-inline-tooltip="true"> EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on October 3, 2024 Tested by Learn more about our food philosophy and nutrition parameters." tabindex="0" data-inline-tooltip="true"> EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands. EatingWell's Editorial Guidelines Save Rate PRINT Share Prep Time: 20 mins Total Time: 20 mins Servings: 6 Yield: 6 servings, about 2 cups each Nutrition Profile: Low-Carb Healthy Immunity High-Fiber Gluten-Free Low-Calorie Jump to Nutrition Facts Cook Mode (Keep screen awake) Ingredients 2 bunches kale ½ cup freshly grated Parmesan cheese ⅓ cup extra-virgin olive oil ¼ cup lemon juice 3 large cloves garlic, minced 1 tablespoon reduced-sodium soy sauce 1 minced anchovy fillet or 1/2 teaspoon anchovy paste (optional) ½ teaspoon freshly ground pepper ¼ teaspoon salt Directions Strip kale leaves from the stems (discard stems). Wash and dry the leaves. Tear the leaves into small pieces and place in a large bowl. Add Parmesan, oil, lemon juice, garlic, soy sauce, anchovy (if using), pepper and salt. With clean hands, firmly massage and crush the greens to work in the flavoring. Stop when the volume of greens is reduced by about half. The greens should look a little darker and somewhat shiny. Taste and adjust seasoning with more Parmesan, lemon juice, garlic, soy sauce and/or pepper, if desired. Equipment Large bowl Frequently Asked Questions Is kale good for you? As a leafy-green cruciferous veggie, kale offers a ton of nutrition and health benefits. Packed with vitamins A, C and K, as well as antioxidants, kale has been associated with supporting a healthy heart, vision, bones and immunity. The types of antioxidants in kale have been linked with cancer prevention. Is this recipe gluten-free? Due to the soy sauce, as is, this recipe is not gluten-free. However, you can replace the soy sauce with a gluten-free alternative, including tamari, coconut aminos and Bragg Liquid Aminos. People with celiac disease or gluten sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors. What type of kale should I use? We use curly kale for this recipe, but any type of kale will work. Curly kale is the most common type of kale. It has hearty, curly leaves with woody and fibrous stems. Tuscan kale (also called lacinato or dinosaur kale) is another common type of kale. The stems on the Tuscan variety are also woody and fibrous, but the leaves are flatter than curly kale. Check out our tips for buying and storing kale and learn about the health benefits of kale. Do I need to prep kale? Yes. In a large bowl, submerge kale in cold water and wash off any sand and grit. Hold onto the stems and pull off the leaves. Alternatively, you can slice along each side of the stem with a knife. Tear or chop the leaves into small pieces and place them in a large bowl. Check out our step-by-step guide on how to cut kale. What's the purpose of massaging kale? Massaging kale helps break down the vegetable's fibrous texture. This makes it easier to chew and decreases the volume of the leaves so you can eat more of it and get more of its nutrients. With clean hands, firmly massage and squeeze the leaves to work in the dressing, breaking them down slightly. Stop when the volume of kale is reduced by about half. The kale should be softer in texture, with a darker and shiny appearance. Originally appeared: EatingWell Soups Special Issue April 2016; updated November 2022 Rate It Print Nutrition Facts (per serving) 183 Calories 15g Fat 9g Carbs 5g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 6 Serving Size about 2 cups Calories 183 % Daily Value * Total Carbohydrate 9g 3% Dietary Fiber 3g 10% Total Sugars 2g Protein 5g 11% Total Fat 15g 19% Saturated Fat 3g 14% Cholesterol 6mg 2% Vitamin A 7619IU 152% Vitamin C 95mg 106% Folate 109mcg 27% Sodium 335mg 15% Calcium 175mg 13% Iron 1mg 7% Magnesium 40mg 10% Potassium 407mg 9% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Additional reporting by Carrie Myers, M.S. Carrie Myers, M.S. Carrie Myers is a portfolio entrepreneur with more than 30 years of experience in the health and wellness space. As a freelance writer and editor, Carrie has worked for both consumer and trade print and online publications. She's been quoted in several articles as a health and fitness expert. Carrie is also a certified life and wellness coach and exercise physiologist, and the founder of CarrieMichele Co., a lifestyle company that helps women create lives they love where they can be authentic. EatingWell's Editorial Guidelines and Jan Valdez Jan Valdez Jan Valdez has years of experience working in test kitchens, primarily in research and development and product development. Her experience in the Good Housekeeping test kitchen in New York City launched a career in professional test kitchens. EatingWell's Editorial Guidelines